2015-02-18

WEDNESDAY WORKOUT

Final 20 rep squat day!

STRENGTH ENDURANCE:
1 set of 20 reps @70-75% 1RM (You pick!)
(3 minute time cap for this set)

Warm ups:
1st Set - 50% x 8 reps
2nd Set - 60% x 6 reps
3rd Set - Weight from last week x 4 reps

You have a significantly longer time cap for this one compared to last week so aim for 75% if you can and rack the bar whenever you need to!

WORKOUT:
21-18-15-12-9-6-3
Strict Pull Ups/Negatives OR Holds
Strict HSPUs/Box HSPUs OR Regular Push Ups
(20 minutes)

Mix and match a pulling option and a pressing option anyway you would like on this one...

If you need to scale to Negatives it will be a 2 second negative per rep and the holds will be the following times:
Ladies - 30/25/20/15/10/5/3 seconds
Guys - 45/35/25/20/15/10/5 seconds

No bands allowed for this one...

POST YOUR SQUAT WEIGHT AND TOTAL TIME ALONG WITH YOUR TOTAL TIME FOR THE WORKOUT OR TOTAL REPS COMPLETED TO COMMENTS

8 comments:

CrossFit Hydro said...

Push jerk + Split Jerk
- Fast jumps
(135,185,225,255,275)

Messed with Bk Sq for sets of 5..
135,185,235,255,265
275x4, 285x3, 295x2, 305x1... Weak :$

21-18-15-12-9-6-3
Strict CTB Pull ups
Strict HSPUs
Calories on the Rower
- 18:48

JVB

Jordan said...

250# 2:31

19:56 rx

Emilie Goldsberry said...

135# - only did 65% since I hadnt participated the past few weeks; 1:39
Got 9 PU in rd 3, didn't get very far but did all PU legit and 25#, 10# and mat for HSPU

Anonymous said...

145# 1:50
6 rounds 2 mats
dave

Crystal Stidham said...

Back squat: 1:08 @ 125# (60% since I'm a respiratory princess)

2 rds + 10 of 15 strict pull-ups
3 abmats + 10# for HSPU

Megan said...

145# @ 1:35
2 Rds + 2 pull ups
25# + 2(10#) + ab mat

Rachel said...

145# in 2:01

11 HSPU in 3rd round (25#/10# plates and 1 ab mat for HSPU)

Carla "Vanilla" Vice said...

125 for back squats in 1:54 hadnt participated so just went with that.

Completed all 7 rds
2 abmats and ring pull ups low in 19:59