Week 9- Day 1

Oct 15, 2017 | WOD

CrossFit ATR – Barbell Club

Fortius’ Halloween Meet is next weekend! Come down and support our athletes competing! Schedule to be posted soon.

Snatch (1RM)

20 minutes. 3 strike rule in effect.

Guideline sets:

1- 50% x2

2- 60% x2

3- 70%

4- 75%

5- 80%

6- 85%

7- 90%

8- 94%

9- 98%

10- 101+%

Hit the first few sets rather quickly to give you enough time later. That way, in case you fail, you have time to re-attempt.

Clean and Jerk (1RM)

20 minutes. 3 strike rule in effect.

Guideline sets:

1- 50% x2

2- 60% x2

3- 70%

4- 80%

5- 85%

6- 90%

7- 95%

8- 101+%

Hit the first few sets rather quickly to give you enough time later. That way, in case you fail, you have time to re-attempt.