2015-01-07

WEDNESDAY WORKOUT

Little lifting variation we haven't done forever today...

STRENGTH/TECHNIQUE:
Sumo Deadlift
5-5-5-5-5

Work up to a challenging set of 5 reps with no dropping and really work on feeling the movement in your hips and hamstrings...

15-20 minutes for this section

WORKOUT:
2 DB Snatch (55#+/70#+)(1 each arm)
4 Box Jumps (24"/30")(Must step down)
8 Knees 2 Elbow
- 3 minute AMRAP, REST 1 MINUTE
* 3 Total Rounds

Make the DB weight challenging, but make sure you can keep them moving and the box heights higher than normal, but keep your shins in mind :)

POST YOUR BEST WEIGHT AND TOTAL ROUNDS PLUS EXTRA REPS FOR ALL THREE ROUNDS OF THE WORKOUT TO COMMENTS

11 comments:

Emilie Goldsberry said...

245# x 5
3 rds + 4 box jumps, 3 rds + 1 DB snatch, 3 rds even 50# DB

Jordan said...

405# x5 PR (Previous 1RM 425#)

3rds+5K2E
3rds+5K2E
4rds+1DBS
(85#DB)

Darren said...

275# x 5
3rds + 2 dB snatch (70#)
3 rds + 1 box jump
3 rds + 1 box jump

Crystal Stidham said...

265#x5 sumo deadlift :)
Wod: 2rds+1snatch, 2rds+1snatch, 1rd+6T2B (50#DB, 20" box)

Anonymous said...

255# sumo dl
3rds 2rds + 10 reps 2rds + 7 reps
60# db 30" box
Dave

CrossFit Hydro said...

Ctb & ring dip skills...

Hang and Floor squat clean - 80% (225)
- 4 total sets working footwork and squat speed

Ft sq - 5x3 @ 255# (2:00 clock)

Class wod experiment... Wanted to see how altering loads and heights changed my results...
Rd 1 - 100# DB & 36" Box (3 rds + 5 K2E)
Rd 2 - 85# DB & 34" Box (3 rds + 7 K2E)
Rd 3 - 70# DB & 30" Box (4 rds + 2 DB)

JVB

Eldon said...

405# × 5
3+7 k2E
3+1 box jump
3+1 db snatch
85# db

Carla "Vanilla" Vice said...

185# x 5
on my 3rd round for all ended the same
just missed my knees to elbows every time
so
2 + 6 for all
DB snatch @ 45#

Lisa Dempsey said...

160# x 5
2rds + 12
3rds + 2
3 rds
35# DB

Rachel said...

173x5

2 + 4 box jumps
2 + 1 box jump
2 + 1 snatch
35#

John Dunn said...

345# x 5

4 rounds
DNF because I hit my shin on the box
3 rounds + 3 K2E
70# DB