August 3 2016
“The world breaks everyone, and afterward, some are strong at the broken places.”
Faith Rx’d Cleveland meets tonight (Wednesday) at 8PM at CrossFit Strongsville! All are welcome! Free workout and discussion to follow.
A) Clean & Jerk:
2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 90%, 1 @ 95%
*Perform a full Squat Clean and Jerk.
Use 90% of your 1RM as the base for percentage.*
B) Clean Pull:
3×3 at 105% 1RM
*Use your best Clean for the base percentage.*
3 rounds for time of:
10 Front Squats, CRX: 135/95 lbs, FRX: 75/55 lbs
Run, 400 m
This WOD is meant to be a traditional metcon and is close to becoming it’s own benchmark in the CrossFit world at large with tons of post on Beyond the Whiteboard. Choose an appropriate weight for the Front Squat to maintain high elbows throughout and ideally it’s something you can rep out all 10 without dropping. Treat the 400s like a sprint. Any extra time leftover on class should be spent on quality stretching to recover from the great work you’ve put in this week thus far!