Tuesday Feb 25, 2014

Another Outlaw WOD for CF Open prep.
Outlaw 140225

Oly
5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.

Strength/Skill
As long as you want to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Metcon
For time:

Run, Bike, Row, or Elliptical 2k
50 HSPU  (sub. strict/push press bodyweight)