2014-11-19

WEDNESDAY WORKOUT

Skill/Power 15 Minutes:

Push Jerk - You will have only the 15 minutes to quickly work up to a heavy load for 2 reps. You must Push Jerk for both reps, so NO Split Jerk... push yourself under the bar! If your technique is solid move the weight up, if it's looking sketchy, or more like a Push Press, work on pressing YOU down for your  re-dip and lockout, instead of pressing the bar up.


Then...


As Many Rounds As Possible in 10 Minutes:

30 Toes2Bar
15 Back Squats (155/105)


**Scaling Options**
Toes2Bar - scale to Knees2Armpits, or Hanging Leg Raises; It should be HARD for you.
Back Squats - 135/95 ; 115/75 ; 95/65 --- The bar MUST be Cleaned from the floor, and should be challenging, but not impossible.

The goal for this workout is to try to get close to your 3rd round, or into your 3rd round, if possible.

9 comments:

Jordan said...

215#
3rds + 18 T2B rx

CrossFit Hydro said...

From Tuesday :)

Skills:
4-6 MUs, Strict t2b 8-10, Pistols 8 a

Tall snatch - footwork - 105#

Bk sq 6x2 @80% (255)(60 seconds)

Secret wod for next week...

Final score was 7 rds... You'll find out next week what it is :)

JVB

Crystal Stidham said...

115#x2
1rd + 20 T2B & 13 back squat @ 85#

John Dunn said...

165#X2
2rds + 23 t2b @ 135#

Anonymous said...

135#
2rds + 31reps @115
Dave

Susannah Dunn said...

130# x 2

2 rds and 8 BS into 3rd round (105#) Only 10 T2B each round per JVB...but my first legit toes to bar in a work out in 15 months!!!! :)

Emilie Goldsberry said...

125# x 2
2 rds + 12 TTB RX

Brianne Kemp said...

123# x 2
2 + 5 (did 15 T2B instead of 30) / 105#

Colin McDermott said...

245#
2 rounds + 20 T2B rx