A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg (or Run 1 Mile)
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell
"The Flash of the Blade" by Emily Beers, CrossFit Journal article [pdf]
For the Love of Coffee" by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]
