Put together another #adaptcf newsletter last Friday – it was awesome – Go read it already!

Monday 1.9.14

#effortearnsrespect and gets you a new PB... Jase took 5 attempts before he finally nailed this 100kg clean & jerk in this mornings session #adaptCF #olylifting #crossfit #pb

#effortearnsrespect and gets you a new PB… Jase took 5 attempts before he finally nailed this 100kg clean & jerk on Saturday #adaptCF #olylifting #crossfit #pb

A: pause snatch (3 sec pause @ knee) + hang snatch (no pause) + OH squat

B: 3x 10 strict pull-ups; then 1x ME set of kipping pull-ups (scale to ring rows -> if scaled: add 4th set of 10 strict)

C: 12 min partner “Chief-esque” AMRAP:

  • P1: 2x 3 power cleans @ 60/40kg / 6 push-ups / 9 air squats
  • P2: rest while P1 works; the vice-versa

Post loads, reps and training notes to comments.