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:
245# x 5
3 rds + 4 box jumps, 3 rds + 1 DB snatch, 3 rds even 50# DB
405# x5 PR (Previous 1RM 425#)
3rds+5K2E
3rds+5K2E
4rds+1DBS
(85#DB)
275# x 5
3rds + 2 dB snatch (70#)
3 rds + 1 box jump
3 rds + 1 box jump
265#x5 sumo deadlift :)
Wod: 2rds+1snatch, 2rds+1snatch, 1rd+6T2B (50#DB, 20" box)
255# sumo dl
3rds 2rds + 10 reps 2rds + 7 reps
60# db 30" box
Dave
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
405# × 5
3+7 k2E
3+1 box jump
3+1 db snatch
85# db
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#
160# x 5
2rds + 12
3rds + 2
3 rds
35# DB
173x5
2 + 4 box jumps
2 + 1 box jump
2 + 1 snatch
35#
345# x 5
4 rounds
DNF because I hit my shin on the box
3 rounds + 3 K2E
70# DB
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