2015-01-04

SUNDAY WORKOUT

Time for a little test...

Build up slowly on this one and work solid, fast catches!

POWER:
Every 1:00 for 6 total rounds to warm up perform 1-2 Squat Cleans
(Start at 60% 1RM moving up by 5% every round until you get to 85% 1RM)

Once you reach 85% move up by 3-5% per round and perform just 1 Squat Clean every 2:00 for another 8 rounds going for a max load for the day...

Around 25-30 minutes for this section

WORKOUT:
40 AbMat Sit Ups
40 Push Ups
:30 Weighted Hollow Rock Hold (15#/25#)
30 Push Ups
:20 L Sit Hold (On 20" Boxes)
20 Push Ups
(9 minute cutoff)

This one is pretty tough so scale reps to any of the following:
#1 - 40/20/10
#2 - 30/20/10

POST YOUR BEST LOAD AND TOTAL TIME FOR THE WORKOUT TO COMMENTS

4 comments:

CrossFit Hydro said...

Muscle up testing...
1st min - Max consecutive - 11
Rest 60 secs
2nd min - 6 with 3 misses :$
Rest 60, 3rd min - 6 reps

Squat Snatch practice
95,125,155,165,175 - 2 reps
185, 195, 205, 210 - 1 rep
- Felt solid minus the last rep

Box squat - 5x5 (little more on each set than last week)
145,195,215,235,235

Push up wod - 6:47
Tabata row for max meters - 1006m

JVB

Lisa Dempsey said...

85#
7:53 Rx

Crystal Stidham said...

135# squat clean
Push-up wod: scaled 30/20/10, knees

Rachel said...

128 clean (5# PR)
Scaled 30/20/10, didn't finish, had 6 push-ups left