2015-02-01

SUNDAY WORKOUT

REMINDER... To ensure you guys are recovered and ready for the Open in a few weeks we are tapering down to just ONE games training session per week..

This session can be completed at TUESDAY during Open Gym OR THURSDAY @ 7:30PM...

As for today...

POWER/SKILL:
1 Snatch Grip PAUSE Deadlift (Pause 3 seconds above the knee)
1 Mid-Thigh HANG Power Snatch
1 Overhead PAUSE Squat (Must hold the bottom for 3 seconds)
1 Squat Snatch (Off the floor)

Work near perfect positions on all of these movements, but get as much weight on the barbell for this one as you can over the course of 5-7 total sets...

20 minutes ONLY for this one...

WORKOUT:
"Diane Ladder"
Deadlifts (153#/225#)(65-70% 1RM Deadlift if you need to scale)
Kipping HSPUs (Scale with AbMats OR down to regular Push Ups, if needed)
* You will start with just 1 Deadlift & 1 HSPU, then go to 2 DLs & 2 HSPUs... Keep moving each movement up by just 1 rep... Try to get as high up the ladder as you can in FIVE MINUTES...

Be VERY CAREFUL of your HSPU control as you start to fatigue... Don't let your head crash down to the floor...

POST WORKOUT:
50 Band Pull Aparts & 50 Band Pull Downs
(Not for time & break up & rest as needed)

POST YOUR BEST LOAD & YOUR TOAL REPS FOR THE WORKOUT TO COMMENTS





8 comments:

CrossFit Hydro said...

First workout after 4 days of being sick :$

Snatch class wod:
1 Pause Snatch Deadlift
1 Hang Power Snatch
1 OH Pause Squat
1 Squat Snatch
- Lots of volume bc I want sure how it would feel...
75,105,135,155,165,175,185,190

Wave loading Box Pause Back Squat 3,2,1
- Knee and hip control was my guide... Any hip shift or loss of knee control that was the end...
- Ended up with 275 for 3, 290 for 1 then 305 and 315 for 1...

Little Every Minute on the Minute to ease into some conditioning..
1st min - 5 MUs
2nd min - 10 Burpee Box Jumps
3rd min - 200m Row (:35-:40)
*15 mins total

JVB

Carla "Vanilla" Vice said...

up to 78 wow huge amounts of weight
5 RDs Plus 8 reps with 143 for DL
used 1-25 plate and one abmat, combination of strict and kipping..fatigue was setting in for sure

Lisa Dempsey said...

55# snatch but 50# was better technique.
7 rds + 11; 115# DL, HSPU w/1 mat on 10# plate.

Jordan said...

165#
9 + 5HSPU rx

Anonymous said...

95#
6 plus 8 reps
205#
1mat plus 10# plate
dave

Brianne Kemp said...

88#
5 + 6 DL & 3 HSPU
25 + 10 + ab mat - strict HSPU

Susannah Dunn said...

95# snatch complex

Five rounds plus 6 DL (RX weight, 2AM+10# plate...kipping HSPU)

Emilie Goldsberry said...

85# snatch complex; I still dont have the timing down for the squat snatch
1 HSPU left in the 6th, RX weight, 25# and one ab mat HSPU