Day 2

CrossFit 1401 – 1401 Barbell

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Warm-up

These are technique primers meant to prepare you for the lift of the day, they’re meant to be done after a general warm up (foam roll, pre-training mobility, etc.) . They are NOT meant to be heavy, in most cases 10lb bumpers will be enough. The intensity for these is very low so rest doesn’t need to be longer than a minute if you have the right load on the bar.

Push Press + Power Jerk + Split Jerk (3×1+1+1)

This is a complex that involves a push press + power jerk + split jerk. The goal is to prime your legs to push into the floor as opposed to pressing with the arms. Keep the weight light, no more than 20% of your best jerk/empty bar/ or bar with 10lbs each side.

Weightlifting

Split Jerk (5×3)

Do Not Clean These. Take them from the rack or from the blocks.

Intermediate.

Choose a weight that allows you to complete the reps and sets with quality form.

Overhead Squat (5×3)

advanced

You’ll be working at 75-80% of your best snatch.

intermediate/beginner

use 5-10% heavier than your snatch weight from day 1 this week.

Strict Press (5×3)

Do not clean these, take it from the rack or blocks.

Choose a weight that allows you to complete the reps and sets with guality form and still have 3-4 reps in the tank by the end of each set.