2014-11-26

WEDNESDAY WORKOUT

Double day!

Remember NO 6:30PM OR 7:30PM On Ramp classes tonight and we will be CLOSED on Thursday...

WORKOUT 1:
3 Hang Cleans (These can be Full Squat or Power Catch)
9 CHEST 2 BAR Pull Ups (Scale these reps as needed and go to just chin, if needed)
* Max Rounds in 6 minutes *

The catch... Weights will move UP every round and you must change them yourself...

Weight options:
Rx'd - M- 135#/165#/185#/205#/225#/245#/255# & W- 93#/113#/123#/133#/143#/148#/153#
#1 - M- 115#/135#/165#/185#/195#/205#/215# & W- 83#/103#/113#/123#/133#/138#/143#
#2 - M- 95#/115#/135#/155#/165#/175#/185# & W- 73#/93#/103#/113#/123#/128#/133#
#3 - M- 75#/105#/125#/145#/155#/165#/175# & W- 53#/73#/93#/103#/113#/123#/128#

These are a rough guideline so feel free to alter #1, #2 & #3 as needed, but things should be HEAVY by round 5 or so....

REST 2 MINUTES

WORKOUT 2:
With a 6 minute time cap complete the following:
1000m Row
MAX REP Push Ups with the time remaining...

We will try to go 6-8 athletes at a time depending on how the weight situation pans out for each class...

3,2,1... GO!

POST YOUR BEST WEIGHT FROM WORKOUT 1 & YOUR TOTAL PUSH UPS FROM WORKOUT 2 TO COMMENTS

12 comments:

Jordan said...

0 reps at 225# rx
76 push ups

Anonymous said...

Jordan you are a machine


Roger

Emilie Goldsberry said...
This comment has been removed by the author.
Eldon said...

225#x3
+ 5 ctb rxd
46 pushups

Lisa Dempsey said...

80#/ctb (scaled to 6)
27 push-ups (no knees)

Emilie Goldsberry said...

2 reps at 133#, scaled to 3 CTB per round (forgot to mention I scaled in first post)
23 pushups

Anonymous said...

135#x3
35 pushups
scaled ctb to 6 reps
Dave

Darren said...

155# x 3 + 1 ctb rx
32 push ups

John Dunn said...

155# x 3 + 9 ctb
31 push ups

CrossFit Hydro said...

Finish with 245# on the workout when we tried it last week...

Today... Only had an hour so moved quick..

Split Jerk 1RM... 300lb... Best I've done for a while even though I've done 320 before...

Quick heavy DL WOD... BC I hate heavy deads :)
7 DL (315)
14 Pull Ups
21 Calories on the Rower
42 DUs
2 min time cap with 2 mins rest between rds...
1:58, 38 dus, 31 dus, 35 dus

Lots of du misses :(

JVB

Colin McDermott said...

2 reps at 225# (all power)
47 pushups

Rachel said...

Think I got up to 113# and got 2 reps
14 pushups