Strength: Jerk @ 83% of 1RM 5-4-3-3-3
Athlete will warm up for a total of 3 to 4 sets then complete the above sets using 83% of your previously established one rep max. The athlete will complete sets of the following repetitions: 5 reps, 4 reps, 3 reps, 3 reps and 3 reps – all using the same weight.
WOD: 4 Rounds for Time
Max Rep Jerk @ BW
20 Double- Unders
Athlete will complete as many jerks as possible using his/her body weight then they will proceed directly to the jump rope for 20 double-unders. This couplet combination will be done 4 times as fast as possible. Your score will reflect total repetitions for the jerks and total time to complete.
Endurance: @ Eli Whitney Museum
10 min, 15 min or 20 min Out & Back
This is done in one continuous run without rest between the out & back.
WOD: For time
150 Wall Balls 20/16#
3 minute rest
The athlete must complete the wall balls before moving to the burpees. There is an 18 minute cap on the workout! Total time does include the 3 minute break between movements.
WOD: For time
20 Clean & Jerk @ 70% of 1RM
30 Pull ups
10 Clean & Jerk @ 70% of 1RM
20 Pull ups
Athlete will move through the above workout as quickly as possible performing clean and jerk using any version of clean as needed – then they move to pullups using any variety they see fit. Athlete pay attention to the declining rep count as they move through the workout.
Amnesty – Athletes have the opportunity to pick a workout that they may have missed during the week.