2015-01-26

MONDAY WORKOUT

We will postpone the next 20 rep Back Squat until Wednesday because of all the Front Squats yesterday...

SKILL:
2 Position Snatch Pulls...

We will start around 60-70% of your 1RM Snatch...
- Rep 1 - Hang Snatch High Pull
(Work proper hip contact and quick, high elbows immediately afterward)
- Rep 2 - Floor Snatch Pull UNDER
(Brush the exact same spot as the first rep during the jump & then pull UNDER the barbell slightly without actually catching it)

Slowly work up 5-10% at a time if things look good ending around 100-110% of your best Snatch 1RM...

WORKOUT:
The Creighton Rowing competition is coming up in about a month (SIGN UP!!) so let's get a baseline for everyone...

2000m Row For Time
(10 minute Cutoff)

Practice proper pacing the first 1000m so you don't fall off on the back half...

Start your pace off at around 80-90% of your best 1000m row time until you hit the 500m mark...

POST YOUR ROW TIME TO COMMENTS

9 comments:

CrossFit Hydro said...

2000m Row
- 7:04 @ 10:30pm :)

I think this is a PR but I really wanted to break 7 mins... Next time...

JVB

Daryl said...

2000m Row
7:32.6 at the 5am class.

RF said...

Damn. 7:13 2k row. Gunning for JVB next time.

Crystal Stidham said...

85# snatch work
7:51.5 for 2k row

Emilie Goldsberry said...

First ever 2K row in 8:06- def had more in the tank put on the gas too late and didn't pace right so fairly confident I can be sub 8 next time. Glad I got to get one the bank before the Creighton thing.

Megan said...

105# snatch work
7:49.6 Row

Anonymous said...

110# snatch
7:43.1 row
dave

John Dunn said...

130# Snatch Pulls
7:08 Row I surprised myself a bit.

Sharon said...

83# snatch work
9:01.9 row