2014-11-02

SUNDAY WORKOUT

Bring your LONG SOCKS or LONG PANTS today!!!

Power:

6 Rounds of:
1 Power Snatch every 2 minutes @ 90 - 95%

*Work up to 90 - 95% doing 1 - 2 reps at a time, keep it low volume. Every rep must be taken from the floor, and catching anywhere above a squat position is acceptable.


Then...


Max Reps in 2 Minutes of:
Double Unders
Max Reps in 2 Minutes of:
Rope Climbs (you may use your legs)
Max Reps in 2 Minutes of:
Toes2Bar

*We will run in heats of 5 - 6, in waterfall fashion. No rest between movements, so be smart about your transitions. If you cannot perform Double Unders, do Single Unders, but cut your score in half (every 2 singles is 1 double). If need be, you may perform Hanging Leg Raises for the Toes2Bar, BUT... perform the most difficult option you can, and stick with it for the whole 2 minutes.

4 comments:

Emilie Goldsberry said...

90-95# for snatch
132 DU, 4 rope climbs, 19 TTB

Darren said...

120# x 1 snatch
121 / 3 / 26

CrossFit Hydro said...

Ft sq heavy for the first time in a few months... 265 for 3 reps

2 pos clean with 80-90%
225-235#

Class WOD:
Kipping hspus in 2 mins (45 reps)
Rope climbs in 2 mins (10 climbs)
T2b in 2 mins (32 :$)

JVB

John Dunn said...

135# Snatch
27 DU
5 RC
24 T2B