2015-02-04

WEDNESDAY WORKOUT

Back squat continues!

STRENGTH ENDURANCE:
Back Squat
- 1 set of 20 reps

WARM UPS: 10 reps @ 50% 1RM & 5 reps @ 60% (Your weight from last week)

If you finished the 20 reps from last week UNDER 70 seconds you will add 10# onto your 20 rep weight from last week...

If it took you MORE THAN 70 seconds to finish your 20 reps last week add just 5# onto your weight from last week...

There will still be a 1:30 cutoff for this part of the workout...

WORKOUT:
With a running clock you will perform the following:
1st minute: 4-10 PERFECT STRICT Ring Dips OR :20 Hold (:30 cutoff)
2nd minute: 12 Barbell Thrusters (63#/95#)(:30 cutoff)
3rd minute: 2-5 Rope Climbs (:30 cutoff)

You will run through this 3 movement cycle for 15 total minutes (5 total rounds)

Use as little band assistance as possible for the Dips OR sub Negatives/Holds

Pick a weight for the Thrusters that is FAST & UNBROKEN...

POST YOUR BACK SQUAT WEIGHT & HOW MANY DIPS, THRUSTERS & ROPE CLIMBS YOU PERFORMED EACH MINUTE FOR THE WORKOUT

11 comments:

CrossFit Hydro said...

Another "sick" workout ;)

5rm Deadlift on 4" plates with Pauses each rep... 135,225,275,325,345

Messed with the overhead complex from last week...
1 Thruster
1 Push Jerk
1 Split Jerk
- 135,155,175,195,205,215,225,235,245,250X

Messed with a possible class workout:
1 round of CTB Cindy
(5 ctb pull ups, 10 push ups, 15 squats)
3 C&J (135#)
- Max rounds in 8 mins
- 8 total rounds (Push ups suck :$)

JVB

Darren said...

16 back squats @ 180#
38 dips
48 thrusters @ 75#
6 rope climbs

Anonymous said...

Back squats 20@120# 5 seconds
35 dips
48 thrusters @75#
5 climbs
dave

Megan said...

20 squats @125# (70 sec)
22 negatives
52 thrusters @63#
5 rope climbs

John Dunn said...

215# 81 seconds
28 dips
60 thrusters @ 75#
10 rope climbs

John Dunn said...

215# 81 seconds
28 dips
60 thrusters @ 75#
10 rope climbs

Sharon said...

98# @ 1:12
Negatives/hold 4-5
Thrusters @ 53# 10-7
Seated rope climbs 4

Emilie Goldsberry said...

Hip hurt in warm up so skipped the back squats
8-10 negatives per round
12 push press 63# (no thruster for hip) each round
2 rope climbs each round

Rachel said...

BS 125#- did 19
20s hold
8 thrusters 53#
1 rope climb

Susannah Dunn said...

BS 125#(first in this series) 20 in 88 secs
20s holds on bars
12 thrusters each round 63#
1/4 1/2 rope climb 2x per round (cannot hold on to rope!!!) got up far enough a couple times I scared myself getting down...never thought about getting down:)

Lisa Dempsey said...

Did the squats during Thursday games training: added 5# to last week. 103# 1:14