2014-11-05

WEDNESDAY WORKOUT

More Strength testing before Games training kicks off next month!

Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.


Then...


"1/4 Nate"

As Many Rounds As Possible in 5 Minutes of:

2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.

9 comments:

Jordan said...

260#
Tried 275# for a 5# PR, Legs still half asleep :(

6rds rxd

Darren said...

205# front squat (old 1 rep)
3 rounds + 2 bar mu's

Emilie Goldsberry said...

175# (20# PR)
3 rds + 4 CTB, ab mats for HSPU

Anonymous said...

210# pretty
3 rds + 1kb swing
c2b 1ab mat 70#kb
dave

John Dunn said...

275# FS 15#PR
4 rds + 2
(C2B + 25# plate & 1 ab mat HSPU)

Susannah Dunn said...

185# FS (35#PR)

4 rds + 4 reps (red band c2b, 2abmat and 10# plate HSPU, 53#KB)

Colin McDermott said...

305# (PR)
4 rds + 8 reps rxd

CrossFit Hydro said...

Done on Thursday...

Snatch position work
- Mid thigh, Below knee, Floor...
Up to 155

Bk sq 6x3 @ 255 (Big emphasis on rib and knee position)

7 rds on the wod... Muscle ups got rough..

Fun, fun!

JVB

Rachel said...

FS 180# (40# PR)
4 rounds plus 2 C2B pullups