[youtube=http://www.youtube.com/watch?v=VlndKnjOHnU&rel=0]
Full CrossFit Journal video “Trifecta” here.
Strength WOD
- Strict Standing Press 5 x 5; rest 60 sec btwn sets
- Push Press 5 x 3; rest 90 sec btwn sets
- Push Jerk 5 x 1; rest 2 min btwn sets
Notes
- Use the same weight across all sets of each exercise (i.e., strict press 100 lbs, push press 125 lbs, push jerk 150 lbs).
- Multiply weight lifted by reps for total tonnage (100 lbs x 25 reps = 2,500 lbs, 125 lbs x 15 reps = 1,875 lbs, 150 lbs x 5 reps = 750 lbs for total tonnage of 5,125 lbs).
55, 75, 95#
So that’s 2,975 total…
115, 155, 185
6125 lbs
80, 95, 120# … 4,025 total
55, 85, 115
3225# total
75, 115, 135 = 4275 total
85, 105, 115 (with last couple of sets at 135+ 4 reps on last set)
95, 125, 145
Squat Clean Elizabeth – 21-15-9 squat cleans and ring dips. 135 lbs. 12:49
115, 155, 185
105 (failed at rep 5 on rd 4 and 4 on rd 5), 145, 175