Build up to a heavy single clean
*I built up to 315#, which is the heaviest i've gone without using Olympic lifting shoes. I guess you can call that a PR. I started at 135# and added 10-20# each set until I reached 315#.
Rest 5 Minutes
Then 1 Power Clean + 1 Full clean Every Minute (touch and go) for 12 Minutes @265#
Rest 10-15 Minutes
WORKLOAD
10 x 200m Rowing Sprints with 45 seconds rest between each interval.
*pace should be your first 200m of your 1000m pace, or faster.
Do you always, and generally suggest doing crossfit wods after strength training and have some completely off days - or doing something lighter - than doing them on seperate days?
ReplyDeleteI normally do strength training right before doing a CrossFit Workout. Most of the time I will include the same movement as the strength training but not always. Sometimes I like to mix it up and do strength training after the CrossFit workout. I rarely take off days and would rather do something light such as slow pace rowing/biking/running mixed with low intensity gymnastics.
DeleteThank you very much for your reply, appreciate it. Keep up the good work!
ReplyDelete