CrossFit Workout Of The Day Performance
A. 4 sets of:
- Clean & Jerk x 1.1.1 (these are FULL cleans)
- (Rest 10-12 seconds between singles)
- Rest 2:30 minutes between sets, and build over the course of the four sets to today’s three reps
B. Every 2 minutes and 30 seconds, for 17:30 (7 sets):
- Back Squat
- *Set 1 – 4 reps @ 70% of 1-RM
- *Set 2 – 3 reps @ 80%
- *Set 3 – 1 reps @ 90%
- *Set 4 – 4 reps @ 80%
- *Set 5 – 3 reps @ 90%
- *Set 6-8 –1 rep @ 95+%
Ensure you take the full rest each round!