2014-11-09

SUNDAY WORKOUT

Test day!

POWER:
Power Snatch 1RM

We will work some positional drills before you load up... Use the following as a rough guideline for your test out:
50% x 3 reps (Position check at knee & hip)
65% x 2 reps
80% x 2 reps
85-90% x 1 rep
90-95% x 1 rep
95-100% x 1 rep
2-3 attempts to beat your old 1RM

20 minutes for this part

WORKOUT:
100 foot Sprint
1 LEGLESS Rope Climb (15')
* As many rounds as possible in 4 minutes *

REST 1 MINUTE (Record your score and transition to the rig)

Perform as many RING Push Ups as possible in 3 minutes... Don't forget to turn out at the top!

Scale to regular push ups, if needed and scale to legs if you need to on the rope climbs...

POST YOUR BEST WEIGHT, TOTAL ROUNDS & TOTAL REPS TO COMMENTS

7 comments:

Susannah Dunn said...

100# snatch (10# PR)

7 rds, pull ups instead (red band)
25 push ups(regular)Maybe 3-4 on rings.

Darren said...

140# snatch
6 rounds + 1 run rx
30 ring push ups

Emilie Goldsberry said...

100# snatch- finally over that mental hump!
6 1/2 rds with legs on rope climbs

CrossFit Hydro said...

Power Clean for me... 1RM
- Really been working better starting positions and it's paying off
282#... 2 lb PR

Front squat - heavy single - 285

Class workout
- 9 RDS plus the run
&
- 41 ring push ups

JVB

Jordan said...

9rds + 100ft
42PU

CrossFit Hydro said...

Damn you, Jordo... 1 push up! ;)

Colin McDermott said...

180# (PR)
6 rounds
37 push ups