2015-01-02

FRIDAY WORKOUT

Test yourself against a benchmark workout that we've changed a bit. Start the New Year off right!


"Snatch DT"

5 Rounds For Time of:
9 Snatch Grip Deadlifts (135/95)
6 Hang Power Snatch (135/95)
3 Overhead Squats (135/95)

**12 Minute Cut-off**
*Use no more than 70%-ish of your 1RM Squat Snatch for this one. If you aren't able to Squat Snatch 200lbs+, scale the weight to your abilities.


Then...


Not For Time:
30 Ring Rows (parallel to the floor... make these HARD)
*You may break these into sets of 10, or even 5 or 6, if need be. Just get them in.

6 comments:

CrossFit Hydro said...

Thursday night...

Hang Power Clean - Heavy Single
135,185,205,225,245,255,265,275..
Long build up...

Ft sq - Modified squat program... Using 85% for the staring weight, instead of 80% and staring at 1 rep (last week) and working up to 6 sets of 4 reps over 4 weeks... 6x2 with 255# (60 second clock)

Messed with a bunch of minute ladders back to back to back...

DB Snatch and MU ladder
- 100# DB & 2 Unbroken MUS to finish each round.. 1 snatch & 2 MUS the 1st min then 2 & 2, 3 & 2... Made it to 8 do snatches and 1 MU :$... Needed 3 more seconds to get into Rd of 9...

Rest 1 min...

KB swing (70#) & 4 GH Sit Ups (parallel only)
1st min - 2 KB Swings & 4 GH Sit ups
2nd - 4 Swings & 4 Sit ups...
... Keep adding 2 swings onto each round... Went all the way to 16 on swings & stopped bc my sit ups were starting to break too much...

Rest 1 min

Calories on the Bike...
4 cals the first min then 8 the 2nd and 12 the 3rd... Keep adding 4... Finished 22 calories into the round of 24... :(

JVB

Brianne Kemp said...

9:00 @ 75#

Lisa Dempsey said...

6:10 40# (a little more than 65% of best snatch).

Anonymous said...

8:14 125#
Jordo

Megan said...

7:45 @ 75#

Susannah Dunn said...

7:30@70#