crossfit 1401 warmup
Monday 6.5.17
June 5, 2017
Wednesday 6.7.17
June 7, 2017
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Tuesday 6.6.17

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HANG SQUAT CLEAN

Building to a heavy single hang squat clean for the day.
As a refresher, a hang squat clean is not a effort to establish a new 1-Rep Max. If the technique today is dialed in and the weights feel good, you are free to continue to climb. If not, following the conclusion of the percentages below, keep the weights on the moderate side and spend our repetitions honing technique.

On the Minute x 12

Minute 1 – 3 Reps @ 50% of 1-Rep CJ

Minute 2 – 3 Reps @ 57% of 1-Rep CJ

Minute 3 – 2 Reps @ 65% of 1-Rep CJ

Minute 4 – 2 Reps @ 70% of 1-Rep CJ

Minute 5 – 1 Rep @ 75% of 1-Rep CJ

Minute 6 – 1 Rep @ 80% of 1-Rep CJ

Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique. Post heaviest completed

BARBELL CYCLING

“Freight Train” V1
On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

Load the bar with 50% of your estimated 1-Rep Clean and Jerk.
The goal is to hang onto the bar for all repetitions inside the minute.