2015-01-14

WEDNESDAY WORKOUT

Test day!

All of you have worked really hard on this lift the last 6 weeks and many of you have already hit your old 1RM for several reps so today is just icing on the cake!

STRENGTH:
Front Squat 1RM

Here are the build ups for this one:
1st - Empty barbell - 5 reps (Hold the bottom for a few & work the proper, controlled rebound)
2nd - 60% x 3 reps
3rd - 75% x 2 reps
4th - 85% x 1-2 reps
5th - 90-95% x 1 rep
6th - 95-100% x 1 rep
.... 3-4 more attempts to beat your old 1RM

20 minutes for this one

... Nope that's not all...

WORKOUT:
21 KB Swings (35#/44#)
3 Rope Climbs (Sub: 3 rope adjustments or 3 seated)
15 KB Swings (44#/53#)
2 Rope Climbs (Sub: 2 Rope adjustments or 2 seated)
9 KB Swings (53#/70#)
1 Rope Climbs (Sub: 1 Rope adjustment or 1 seated)

(5 minute cutoff)

Lots of scale options for this one...

Here are the KB weight scale options:
Men - (35#/44#/53#)
Women - (26#/35#/44#)

POST YOUR BEST WEIGHT, NOTE IF IT WAS A NEW PR FOR YOU, AND POST YOUR WORKOUT TIME TO COMMENTS




12 comments:

CrossFit Hydro said...

Tuesday night workout...

Power Clean + Push Press 2rm
- 255
- Power cleaned 265 for 4 more sets of 1

Front squat 5x4 @ 255#
(Yep, this is starting to suck ha)

Tested out the class WOD...
21 KB Swings (53#)
3 Legless Rope Climbs
15 KB Swings (70#)
2 Rope Climbs (Had to use leg :()
9 KB Swings (85# DB)
1 Rope Climb
- 2:50

All swings unbroken... Fun, Fun...

JVB

RF said...

190# front squat
4:50 with 35/44/53# kb's
final rope climb was a struggle

Lisa Dempsey said...

131# FS (11# PR) "ring, ring" :-)

Jordan said...

275#, 5#pr finally!!!
2:31rx

John Dunn said...

280# 5# PR
3:20 rx

Megan said...

155# (10#PR)
DNF-1/4 Rope Climb Left

Sharon said...

123# (3# PR)
3:25 (26,35,44, seated rope climbs)

Darren said...

205# front squat (15# pr!)
4:34 rx

dani b. said...

175 # Front Squat (20# PR)
5:00 minutes half rope climbs.

Anonymous said...

150# Front Squat (2# PR)

4:57

-Katherine

Chris Daniels said...

285# 10# pr!

Rachel said...

175x1 not PR
Did first round of workout then back hurt, so stopped.