NEWS

  • St Patty’s Potluck + Game Night: Fri 3/22. See Details HERE

WOD

METCON

STRENGTH
Clean Complex
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10
FOR TIME
30 Clean + Jerks
Weight: 135/95

MASTERS

STRENGTH
Clean Complex
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10
FOR TIME
30 Clean + Jerks
Weight: 115/75

MOVE

STRENGTH
Clean Complex
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10
FOR TIME
30 Clean + Jerks
Weight: 75/55

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the clean complex. You’ll then build to a 7/10 effort and do the complex five times at the same weight. You’ll then add a little more weight, only if your mechanics are spot on, and do the complex three times at that weight. Take no more than :90 between lifts. Your end weight should feel like a 9/10 effort.

Then it’s a classic BENCHMARK workout! Load your bar with a weight you can cycle for 10-15 clean and jerks UNBROKEN! Yes, the weight should feel light/moderate, especially after your 9/10 effort lift. After your first initial set of 10-15 reps, then break up your reps into sets of 5 or even fast singles. Your goal is to finish around 5 minutes. There is a 10 minute cap!

Post Weight + Time to Comments. Compare Scores HERE.