Thursday 9/17/15

Cycle 1 Re-Test Day 4

Compare Scores to MFT #728

1. Warm-Up

a. 3 Rounds

10 GHD Sit-ups


10 Good mornings with barbell

2. Strength

a. Pause Low Hang Clean and Jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

b. Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.

Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

3. Test WOD

For Time

Row 750m

50 Wallballs 20/14

25 Power Cleans 135/95lbs


CrossFit PortSide