2014-11-17

MONDAY WORKOUT

Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%


Then...


Some Chipper Action For Time:

50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)

**15 Minute Cut-off**

*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!

9 comments:

Crystal Stidham said...

70# snatch
DNF- 8 HSPU negatives w/3 ab mats

Thank you to ere body who cheered me on today - box jumps eff with my mind!!!

Eldon said...

160# Snatch
10:15 kipping hspu (no deficit)

Jordan said...

150# Snatch
6:36 rx

CrossFit Hydro said...

Worked squat cleans for the first time in 3 or 4 months... Felt decent :)
- 255 at the end
Front squat - Heavy single (285)

"Death by Wall Ball"
1st min - 2 reps @ 40# ball
2nd min - 4 reps... Made it to 16 reps into the round of 18 reps

Partner WOD w/ Sheila...
5 strict hspus
1 legless RD
30 DUs
- Trading off every round for 20 minutes

Almost 31 rounds

JVB

Susannah Dunn said...

80# snatch

11:21 (all reps and RX weight, red/green c2b, 2 AM and 10# strict HSPU)

Brianne Kemp said...

85# snatch
I have no clue my time, but I finished.
Full rep scheme, 44# Kb, Green c2b, 2 Ab mat negatives

Darren said...

105# snatch
13:30 w/khspu

Rachel said...

68# snatch
12:44, scaled to 20 pullups, kipping HSPU with 25# plate and 1 ab mat

Colin McDermott said...

145#
10:55 (strict deficit HSPU)