2014-11-21

FRIDAY WORKOUT

Power Test 30 Minutes ONLY:

Full Squat Clean 1RM - You will only get 30 mins to establish a new 1RM Clean, including your warm-up sets. It MUST be a FULL SQUAT CLEAN... no Power Cleans, and then riding the bar down. :-) Record.Your.Weight. Write it down somewhere, so you'll have it when you send us your weights, and scores, for Games Training.


Then...


5 Rounds NOT For Time:

10 Stick Jumps over PVC (20"/16")
10 Ball Slams (35-50/20-30)
10 Ring Rows

*Again, this is not for time, just work your way through it at about 80 - 85% speed. The Stick Jumps cannot be lateral jumps, you must face the stick before jumping each time.

4 comments:

CrossFit Hydro said...

DL Heavy set of 5...
135, 225,315,335,345...

Bk Sq 4x6@ 80% (255-275)

Axle hip work 3x8 @ 225#

Little Tabata fun...
16 rds of :20/:10
9 T2b on Odd Rds & 6 Weighted Push Ups on the Even (45#)

10 Muscle Ups right afterward...

JVB

John Dunn said...

195# Clean 10#PR

Jordan said...

250# (5#PR)

Rachel said...

123# clean (10# PR)