2015-02-22

SUNDAY WORKOUT

Lifting and another Open WOD variation...

Open starts on Thursday!!

POWER/SKILL:
Complete the following sequence for MAX LOAD with 90% perfect technique:
3 position Power Snatch
- Rep 1 - High HANG Squat Snatch
- Rep 2 - Above Knee HANG Power Snatch
- Rep 3 - Squat Snatch From the Floor

20 minutes for this one...

WORKOUT:
You will have 2 minutes to complete the following:
2 rounds:
6 Overhead Squats (103#/155#)(70-75% of your best Snatch)
6 Chest 2 Bar Pull Ups
.... If you successfully finish 2 rounds in 2 minutes, then you will proceed to...
2 rounds:
8 Overhead Squats (103#/155#)
8 CTB Pull Ups
.... If you successfully finish these 2 rounds in 2 minutes, then you will proceed to...
2 rounds:
10 Overhead Squats (103#/155#)
10 CTB Pull Ups
... Continue this pattern of adding 2 reps onto each movement as long as you beat the 2 minute cutoff...

Scale weights and pull ups, as needed, but the reps can not be scaled on this one...

There will be a 10 minute (5 round cutoff on this one)

POST YOUR BEST WEIGHT FOR THE SNATCH AND TOTAL REPS COMPLETED FOR THE WORKOUT TO COMMENTS

7 comments:

Jordan said...

145#
91 reps (135#)

Susannah Dunn said...

98# for skill PR for 3 reps

Workout 42 reps at 73# (unassisted chin over bar pull ups)

Lisa Dempsey said...

45# snatch work
49 reps-- 45# OHS

CrossFit Hydro said...

Old man hips and knee return :$

Skills:
Bar MUs, HS holds, Box pistols

3 pos snatch (even all power catches hurt the hip on landing :( )
- Only up to 175... Right hip just wasn't having it...

As long as I kept a ridiculously close stance OH squats felt ok so...

Class WOD:
6 OH Sq (155)
6 CTB Pull Ups
2 rds in under 2 mins (Took 1:10 to complete)
8&8 (1:35)
10&10 (1:55)
1 rd of 12 and 12... Grip and shoulders were toasted...
- 120 total reps

Post wod skill and hamstring work:
30 Russian KB Swings (53#)
30 Unbroken DUs
20&20 and 10&10
-2:48

JVB

Megan said...

90#
50 reps, kipping pull ups

John Dunn said...

130# (Squat Snatch PR)
53 @ 105#

John Dunn said...

130# (Squat Snatch PR)
53 @ 105#