2014-06-11

WEDNESDAY WORKOUT

Strength Wednesdays continue!

STRENGTH:
Back Squat
* This will be fast and furious so come prepared... We will do a new set every 2:30 on the clock!
Set 1 - 5 reps @ 50% of your best Back Squat 1RM
Set 2 - 3 reps @ 65% 1RM
Set 3 - 2 reps @ 80% 1RM
Set 4 - 2 reps @ 85-90% 1RM
Set 5 - 2 reps @ 90-95% 1RM

The goal is to make the last TWO SETS rough, BUT to still have 1 or 2 reps left in the tank, so NO MISSES today!

WORKOUT:
100m Run
10 Alternating DB Snatches (50-55#/60-70#)
100m Run
8 Alternating DB Snatches (50-55#/60-70#)
100m Run
6 Alternating DB Snatches (50-55#/60-70#)
100m Run
4 Alternating DB Snatches (50-55#/60-70#)
100m Run
2 Alternating DB Snatches (50-55#/60-70#)
(6 minutes... SPRINT!!)

You also have the option to scale up to push yourself... The reps for the WOD will stay the same for the workout if you do scale up the weights, but if you can, then go for it!!

POST YOUR BACK SQUAT WEIGHTS AND YOUR TIME FOR THE WORKOUT TO COMMENTS

12 comments:

Darren said...

255# back squat
4:10, 70# db, 100 foot run...oops!

Emilie Goldsberry said...

165# BS, 5:07 50#

Rachel said...

158# BS, 5:46 40# DB

Anonymous said...

205# BS
5:47 55#
father time

John Dunn said...

305# BS
5:00 60#

Lisa Dempsey said...

An odd WOD ...Today, Rachel and I put our CrossFit training to the test. We volunteered at the Food Bank and rode in their Kids' Cuisine food truck to serve meals to kids throughout Omaha. Immediately we were expected to load the truck with the food and crates and hot this and cold that...huge coolers that were heavy...it would help if we had a wing span to hug the big ass boxes, etc. At first I was thinking the men standing around should help, you know...chivalry. But then I was like, duh...we do Crossfit, we are "trained" to take on the varied and unknown. Anyway, it was a blast, and we are sore and tired. I guess our workout was a strongman WOD. ha ha

Carolyn said...

BS 108#x2, missed 115# by one
DNF 4 DB @ 25#

Carolyn said...
This comment has been removed by the author.
Kevin said...

240 squat
4:48 rx

dani b. said...

143# / 5:50 40#

Brianne Kemp said...

215#x1 (195#x2)

6:01 (45#)

Jason Monroe said...

315#
DNF 85# DB Finished last 2 reps after timer beeped