2014-12-12

FRIDAY WORKOUT

One movement & one movment only today!

POWER:
Every 2 minutes for 10 total rounds perform the following:
1 Hang POWER Snatch
1 POWER Snatch from the Floor

Start with just 60% and move up by 5% each successful round and only go as heavy as you feel...

If things feel great, then go for a new PR, but if not them take this as a moderate load skill day...

Be smart and build up your confidence on this lift today!!

POST YOUR BEST LOAD TO COMMENTS

5 comments:

CrossFit Hydro said...

Did snatch yesterday...
205 for a double and went for a single from the Hang afterward... 215, 225

Today...
Front squat (Deload) + some split jerk skill
1 Ft Sq + 1 Split Jerk (Left Leg)
+
1 Ft Sq + 1 Split Jerk (Right Leg)
(135,185,205,215,225.. Just up to 75%- ish)

Deadlift Volume Day
10@245, 8@275, 6@315, 4@330, 2@345
(Adding 10# each week to the first 3 sets and just 5# on the last two sets each week)

Played off the class WOD from Thursday
- haven't biked in a while so tried this...

10 Calories on the Bike
3 Burpee Bar Muscle Ups (Bar is weaker than rings)
*10 rounds*

Goal was to break 10 mins with no MU misses...

9:52 with no missed reps :))

JVB

Emilie Goldsberry said...

105# 5 lb PR :-) got it from both the hang and floor but missed the first rep from the floor

VIce said...

90# 3lb PR got in both positions, but a little or a lot like a press...muscled it up. GRRRRRRRRRR

Susannah Dunn said...

103# for both. Missed reps from floor twice before I eventually got it. Hang felt great.

Rachel said...

90# PR (but only from the hang)