2014-12-16

GAMES - SESSION 6

GAMES - SESSION 6 
- this can be done at Open Gym on Tuesday if you did Session 5 on Sunday otherwise this will be Thursday nights Games workout...

SKILL PRACTICE:
Spend 5-10 minutes on:
- Muscle Up progressions and CTB progressions 
THEN...
Spend 5-10 minutes on:
- Kipping HSPUs 

STRENGTH:
Front Squat
4 sets of 6 reps @ 80% 1RM
(3-3:30 clock per work set)

WORKOUT:
Tabata Mash Up:
:20 of work / :10 of rest
(Alternate between movements after EACH round)

EIGHT TOTAL ROUNDS (4:00 total & 4 rounds each)
Hang Power Snatch (65#/95#)(50% 1RM) & Ring Muscle Ups OR CTB Pull Ups

REST 1 MINUTE (Change weights)

SIX TOTAL ROUNDS (3:00 total & 3 rounds each):
Hang Power Snatch (83#/115#)(60% 1RM) & CTB Pull Ups (If you did MUs) OR Kipping CHIN Ups (If you did CTB PUs)

REST 2 MINUTES (Change Weights)

FOUR TOTAL ROUNDS (2:00 total & 2 rounds each):
Hang Power Snatch (93#/135#)(70% 1RM) & Kipping CHIN Ups (if you did CTB) OR Ring Rows (If you did Kipping CHIN Ups)

Make sure to ask if you have any questions at Open Gym tomorrow!!

5 comments:

CrossFit Hydro said...

Little combo day...

Tall snatch - Challenging 2 rep
145#

Unbroken 2rm Thruster...
235# :$
- Should have been better...

Games WOD:
37 reps @ 95#, 15 MUS (5,4,3,3)
16 reps @ 115#, 35 CTB pull ups
(Should have taken more time to get better grip on snatches... Reps too low)
15 reps @ 135#, 32 CHIN pull ups
(Much better grip to start... 8 reps, then 7 reps... 17 and 15 on chin ups)

Glad I got the workout in even though it's late... Good release despite the ok results :)

JVB

Susannah Dunn said...

145 on the front squat work...missed 1 rep in first set and got all the remaining reps.

AND I get extra credit for doing 16 rounds, 12 rounds and 4 rounds of this nasty workout. I apparently can't read...ugh.

I don't remember my numbers exactly and they're going to look crazy because of the amount of extra volume I did.

In round of 16: 43 hang snatch at 53#, 16 C2B with green

In round of 12: 26 hang snatch at 63#, 11 chin ups with green

Corrected myself...In round of 4: 9 hang snatch at 73# and 12 ring rows

Lisa Dempsey said...

96# front squat. No misses.
Snatch 28 @35#/12 C2B
Snatch 15 @40#/13 chin ups
Snatch 9 @45#/19 ring rows

Rachel said...

145# FS (dropped 6th rep in 3rd round and 5th rep in 4th round)

Round 1- 45# 20/10
Round 2- 55# 13/14 (?)
Round 3- 65# 7/16

Colin McDermott said...

245# FS
1st: 20 snatch & 9 RMU
2nd: 10 snatch & 20 C2B
3rd: 4 snatch & 18 pull ups
RX