2015-04-10

FRIDAY WORKOUT

Let's break in the "new" space!

POWER/SKILL:
1 Halting Clean Deadlift (Pause for 3 seconds BELOW the Knee AND Mid-Thigh)
3 Clean Pulls

Start around 70% of your best Clean 1RM & try to finish around 90-100% of it...

4-6 sets for this part...

15-20 minutes depending on class sizes...

WORKOUT:
15 Double Unders
10 Wall Ball Shots (20#/25-35#)(NOTE THE HEAVIER WEIGHTS)
5 STRICT Knees 2 Elbows
* As many rounds as possible in 10 minutes *

POST YOUR FINAL WEIGHT & TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTS

2 comments:

Lisa Dempsey said...

83# felt crappy today.
3 rds + 27 14# Got the DUs except for rd 2 and 4--did 10-12.

CrossFit Hydro said...

Weighted 2 rep MU... 20 lb

Messed with trying to correct the hip shift in my squat for 30 mins...

Power Clean work up to just 215...

Class wod working good knee and hip position. .
50 lb ball...
Almost 7 rounds in 10 mins

JVB