2014-11-14

FRIDAY WORKOUT

Oly Lifting! ;)

POWER:
Every 90 seconds for 12 total rounds perform the following:
Odd minutes - 1 Hang Power Clean
Even minutes - 1 Hang Squat Clean

Start around 70-80% of your best clean and move up 5-10# only every TWO ROUNDS...

Aim for something heavy, but look to end on a make unless you're feeling really good then try for the PR...

WORKOUT:
As many Calories on the Bike as possible in 60 seconds...

Give it a try 2 or 3 times and see how close you can get to 30 or more!

Recover 3-5 minutes between attempts...

POST YOUR BEST WEIGHT AND TOTAL CALORIES TO COMMENTS 

3 comments:

CrossFit Hydro said...

Snatch - Heavy single.. Up just 5-10# every minute starting at 95#... Just 180 :$

Bk sq 6x3 @ 255# Every minute

Hip raise work 4x8 @ 210-245# w/ Axle
Heavy KB Rows

Gave the 1 min on the bike a quick try.. 35 calories

JVB

John Dunn said...

Clean 160# for both/165# squat only
38 cals on the bike

Colin McDermott said...

255# (PR power, tie PR squat)
31 cals