Tuesday WOD 131231

Yep you guessed it... more CF practice today. Clean & Jerks, DUs, and box jumps. Figured I'd make make box jumps a challenge today. Max the height out. Also you'll note the Metcon keeps within our 12 minute target. Remember all positive adaptations come through intensity. Intensity is incredibly hard to maintain past 8 minutes, much less out past 12. Anything past that is just a ton of reps. A ton of reps means you get sore and your body breaks down. When you start to break down, we stop making positive gains and start to lose the strength gains we’ve already made. Not to mention, general muscular fatigue/soreness detracts from your ability to perform high level movements. 


Warmup
50 wall balls 20#

Oly
1) 10 min. to establish a 2RM Clean (hi-hang) + 1 Jerk
    (both Cleans UB, then one Jerk).
2) EMOM for 5:00: 
    2 hi-hang cleans + 1 Jerk @ 85% of max from #1.

Strength/Skill
1a) 3X5 Strict + ME UB Kipping Deficit HSPU 4″
     – rest 90 sec.
1b) 3X5 Max Height Box Jumps – rest 90 sec.

Conditioning
12 minute AMRAP of:
  100 Double-Unders
  20 box jumps
  20 Power Clean & Push Jerks 115/95#
  75 Double-Unders
  20 box jumps
  15 Power Clean & Push Jerks 135/115#
  50 Double-Unders
  20 box jumps
  10 Power Clean & Push Jerks 155/135#

HSPU Progression