We’ve made it to Friday. After a couple of days of high cardio and high reps, we are going the opposite direction today: Higher weight and lower rep.
For the buy-in today, use the 5 minutes as a way to expedite your warmup for the Split Jerks. Start light, but you don’t have to stick with the same weight for the entire 5 minutes. If you are feeling good, after a couple of rounds with light weight, increase the weight a little. That will help prepare the nervous system for the heavy Split Jerks that are coming right after.
CrossFit Alloy WOD for 4/28/2017:
Buy-In:
For 5 Min:
5 Deadlifts (95/65)
5 HP Cleans
5 STO
MetCon:
Every 90 Sec x 5:
1 Split Jerk (90%)
Rest 3 Min
EMOM 7 Min:
1 Deadlift (70% of Squat Clean)
1 Hang Squat Clean
1 Squat Clean
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
