2015-03-30

MONDAY WORKOUT

The Open is over for 2015!

Today is Day 1 of improving for next year!!

POWER/SKILL:
2 HIGH Hang SQUAT Cleans + 1 Power Clean
* Starting around 60% of your best 1RM perform this 3 rep cycle every 2:30 for 8 total sets working on trying to achieve your heaviest loads the last 2 sets...

Just like the Snatch last week... Work on being 90% PERFECT or better!

WORKOUT:
Perform as many rounds plus extra reps as possible of the following in 8 minutes:
100m Sprint
3-6 STRICT CHIN Ups

* Pick a number of reps that will start to challenge you after you have gotten 3-5 rounds into the workout...

No bands allowed on this one...

Try any of the following scale options in order from most difficult to least difficult:
1. Chin Up Negatives (2-3 seconds each rep)
2. Chin Up Holds (5-10 seconds per round)
3. Ring Rows

POST YOUR HEAVIEST LOAD AND TOTAL ROUNDS TO COMMENTS

5 comments:

Emilie Goldsberry said...

125#, 7 rds plus 1 chin up - 4 chin ups per round

Sharon said...

95#, 8 rds + 2 ring rows

Anonymous said...

135#
7 rds plus 100m run 5 chin-ups
Dave

CrossFit Hydro said...

Skill work:
5 ring mus, close grip hspus

1 High hang Muscle Snatch +
1 High hang Power Snatch +
2 Power Snatches
- 75,95,105,115,125,130,135

Class workout:
100m Run (Testing the hip and knee out)
6 Strict Chin Ups
- 10 1/2 + 2 Chin Ups in 8 mins

JVB

Rachel said...

Did some front squats up to 145 instead of the cleans- back hurts :(

8 rounds even with 3 chin-ups per round