2015-03-16

MONDAY WORKOUT

Strength & power are important things we constantly need to work on to get better in the world of WODs and the world in general so here we go!

WORKOUT:
Every 2:00 rotate through the following exercises trying to maximize the calories/load/depth for each one while keeping 90% perfect technique in mind:

1st 2:00 - 1:00 Row for Calories (Goal is 20-25 working on breathing & not spiking your HR)
2nd 2:00 - 3 HANG Power Snatches (DROP EACH REP & RESET... Start Rd 1 @ 65-70% 1RM)
3rd 2:00 - 5 Deficit Kipping HSPUs (You can only kip if you can do 3-5 STRICT HSPUs down to ONE AbMat... Otherwise work STRICT REPS to as low of a height as possible)

Repeat this 6:00 cycle for FIVE TOTAL ROUNDS adding weight/depth each round and making the last 1-2 rounds difficult...

Big focus on breathing and heart rate control while still pulling hard on the Rower...

Make sure to do 3-4 warm up sets for the Snatches & HSPUs before we start the clock...

POST YOUR CALORIES EACH ROUND, BEST SNATCH WEIGHT & BEST HEIGHT/DEPTH TO COMMENTS

5 comments:

CrossFit Hydro said...

25 calories for the Row...
195# for Snatches...
45,45,25,25,25 for HSPUs... However many inches that is for the last set of 5 :)

JVB

RF said...

135 total row calories: 27, 27, 25, 27, 29. 105# snatches-- (did a set at 110 but started screwin up). 1 ab mat HSPU's, kipping.

Lisa Dempsey said...

15 cal/55# snatch/strict HSPU w/ 1 mat and 10# plate.

John Dunn said...

24 cals each time
125# Snatch
Strict HSPU with 1 abmat and 25# plate

Susannah Dunn said...

20 cals/90# snatch(still felt easy)/2 AM strict HSPU