“My name is Jirka, and I Jirka lotta weight.”
- front squat (90%) x1x3
- clean & jerk (75%) x1x6
- 3 rounds: tricep band pull-downs x10-15, unanchored sit-ups x15
On Sunday (or Monday, if you can’t make Sunday) you will max both your snatch and clean & jerk in a single session. The programming this week is intentionally low volume and intensity as we de-load in preparation for the weekend’s Oly Total. If you do CrossFit workouts this week, please do half as many workouts as you would normally do, or cut the volume of those workouts by about 40-50 percent. This is absolutely necessary for your central nervous system to be adequately recovered to go for PRs this weekend.