CrossFit East Bay Beginner WOD @ GWPC 100902
CJ 245 pound Overhead Squat
WOD 100902
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
10 rounds
10 wall-ball (any)
10 sit-ups
- May be team WOD if group is large.
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Squat Clean and Split Jerk @ 50% of 1RM.
Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
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CJ, that is freaking awesome!!
Solid work CJ.
Anyone want to bench with me tomorrow at noon at GWPC?
I'll most likely be there at 12 if not earlier.
Squat Clean and Split Jerk @ 50% of 1RM: I used 75# for the beginning and ending 3 sets, 85# for the middle 6 sets.
6 x 2 x 53lb squat clean/split jerk
Squat clean and split jerk @ 95# (slightly less than 50% of 1RM). Focused on catching low in the split.