2015-02-05

THURSDAY WORKOUT

Simple focus... Power & Sprint Speed...

POWER:
1 Halting Clean Deadlift (Pause right above the knee for 3 seconds)
1 High Hang SQUAT Clean (Just a slight lean over the bar)
1 SQUAT Clean (Off the Floor)

Perform a set every 2:30 for 8 total rounds starting at around 65-70% of your best Clean 1RM and working up by 5% each round...

You shouldn't be missing sets early on this one... If you do fail on an attempt it should be on round 7 or 8 only...

WORKOUT:
Sprint test!

3 sets of 500m Row ALL OUT Sprints...

Take 3-4 minutes of rest between each set and try to go for your own personal record or get up on the record board!

POST YOUR BEST WEIGHT & ALL THREE ROW TIMES TO COMMENTS

9 comments:

Darren said...

155# clean complex
(170# hang, missed from floor, legs smoked)
500m row:
1:38.5
1:56.7...done!

Eldon said...

250#
500m row
1:26.6
1:31.6
1:35.1

Eldon said...
This comment has been removed by the author.
CrossFit Hydro said...

Skills: Emotm
Bar mus, hip prep (squat holds/swings), L Sit holds

Class barbell complex...
1 Clean DL pause
1 Hang Squat Clean
1 Squat clean
135,185,225,235,245,255,265...
(I almost passed out every time on the hang clean... This cold is really reeking havoc with my sinuses :$)

Front squat - Heavy single
275,285,290,295... Felt decent even after all those cleans..

Went for sprint consistency on the 500m rows instead of going for a PR on the first one but used a 3 min clock so only got 75 secs of rest between each one...
1:32.8, 136.8, 1:38.1

Quad seize!

JVB

Carla "Vanilla" Vice said...

UGHHHH quad burner!!!
125 max for hang/squat complex so PR of 22 lbs from a year ago.

Row: 1:53.9, 2:02, 2:03.9

Anonymous said...

135#
missed the hang @ 150#
1:38.2 (pr)
1:48.9
1:52.8
Dave

Lisa Dempsey said...

87# got the hang but missed from the floor.
2:03, 2:06, 2:07.7

Crystal Stidham said...

115#
500m row:
1:38.4
1:55.3
1:50.9

Brianne Kemp said...

128# (felt awful today... I failed at 133# 2 times)

500 m row:
1:49.6
2:06.1 (migraine set in here...)
1:59.8