2015-04-17

FRIDAY WORKOUT

LIFT TEST!

POWER:
1RM Snatch - Any Style (Squat, Power, Hang, etc)
* Work up slowly and get a ton of practice in, but hit a max for the day... Hopefully a PR!

Try to get 8-10 quality sets in before you hit a 1RM...

Start around 60% and work up by 5-10% early on and just 2.5-5% during the final few sets...

20 minutes...

WORKOUT:
1 minute Row (Max Meters)
REST 1 MINUTE
1 minute Toes 2 Bar (Max Reps)
REST 1 MINUTE
1 minute Med Ball Slams (25-30#/35-40#)(Max Reps)
REST 1 MINUTE
1 minute Row (Max Meters)

We will go 6 athletes at a time on this one (3 men/3 women) staggered 2 minutes apart...

Go ALL OUT for each one of these minutes!

POST YOUR BEST WEIGHT AND ALL YOUR WORKOUT SCORES TO COMMENTS

4 comments:

CrossFit Hydro said...

Messed with my hip shift on my deadlift...

What a mess :$

It's worse on my DL, than my squat :(

Quick power/strength workout:
EMOTM X 10 Minutes
1st - 3 Push Presses (185-215#)
2nd - 10 Weighted Ring Rows (25#)

Class workout
356m
31 T2B
28 Slams (50#)
25 T2B
344m

JVB

Lisa Dempsey said...

60# (matched 1rep max)
265, 18, 23 (I think), 15, 263

Emilie Goldsberry said...

110# hang snatch had 115# locked out overhead ... Next time
317/18/28 30#/16/302

Grace_Says said...

70# power snatch
260/12/20 25#/20/246