Friday, August 3rd

By Travis Schliesser 

 

2018 Instagames: Day 1 -CrossFit Games

 

A) Every 2 minutes, for 10 minutes (5 sets):
1 Power clean + 1 Front squat + 1 Hang squat clean + 1 Push press + 1 Push jerk

Start light and build to a weight slightly heavier than what you use in the metcon.

B) 3 Rounds for Time:
500m Row
2 Rounds of “DT” 155/105

“DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

The limiting factor will likely be the Jerks, which should be medium-heavy. Scale load so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so consider scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks.

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