CrossFit Workout Of The Day Performance
A. 5 sets of:
- Clean & Jerk x 1.1.1 (these are FULL cleans)
- Rest 8-10 seconds between singles. Rest 2 minutes between sets, and build over the course of the four sets to today’s ‘heavy’ish’ triple
B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
- *Set 1 – 4 reps @ 65% of 1-RM
- *Set 2 – 3 reps @ 75%
- *Set 3 – 2 reps @ 85%
- *Set 4 – 4 reps @ 75%
- *Set 5 – 3 reps @ 85%
- *Set 6 – 2 reps @ 95%
- *Set 7 – 4 reps @ 85%
- *Set 8 – 3 reps @ 85%
Work as close to these percentages as possible; if it feels easy, you’ll get a chance to bump it up next week.