9/24/14

We are running a new Track called EXPLOSIVE! It is a Supplemental Track that is based around Jump Training and Strength Building... it would be extra work to do on top of OLY Class or Regular Classes to accelerate you to your goal! It can be completed before or after classes and is 3 days per week! Here is the link for anyone interested!

http://www.windycitycrossfit.com/windycitycrossfit/explosive-track.html

Weightlifting Workout (Week 10 – Day 2):

A)     Snatch: 50% x2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of SN 1 RM, Rest 2 min

B)      Jerk: 5 x 3 at 72% of C & J 1RM, Rest 2 min

C)      Front Squat: 50% x 2, 60% x 2, 70% x 1, 75% x 1, 80% x 1 of FS 1RM, Rest 2 min

D)     Snatch Pulls: 60% x 3, 70% x 3, 75% x 1, 80% x 1, 90% x 1 of SN 1RM, Rest 2 min

*Post loads/thoughts to comments

Comments

[Rubert]

A) S: did not go strictly by the %. I wanted a good snatch practice:
2 rep : 30-35-40-40 kg
1 rep: 42-42-45-47-50 kg

B) J: 45-45-50-55-55 (75%) kg

C) FS: 55-55-65-70-75 kg

D) SP: 40-45-50-55-60 kg

good workout!