2015-04-06

MONDAY WORKOUT

Lets take advantage of the newly uncovered extra wall space!

WORKOUT:
Using a continually running 60 second clock perform the following rotation of exercises and reps for each minute:

1st minute: 6-10 STRICT HSPUs
2nd minute: 4-8 STRICT Pull Ups
3rd minute 1 SQUAT Clean & Jerk (Start at 70-75% and ADD WEIGHT each round)

Repeat this 3 minute pattern for SEVEN TOTAL rounds (21 minutes)...

SOME NOTES...

To make HSPUs harder either take AbMats or Plates away OR try a closer hand placing...
(Scale these to Negatives, Holds OR Regular Push Ups, if needed)

To make the Pull Ups harder try going Chest to Bar instead of Chin OR L-Sit Pull Ups...
(Scale to Negatives OR Holds, if needed)

For the Clean and Jerk... You must IMMEDIATELY squat during the clean and use a JERK (Split or Push) to go overhead... You only get ONE ATTEMPT per round on this part so make them count!

POST YOUR RESULTS TO COMMENTS

2 comments:

Lisa Dempsey said...

HSPU strict 5,4,4,3,3,2,1 (1 abmat and 10# plate)
Pullups: 4
Squat clean and jerk: 85#. Got the squat clean at 90# but not the overhead. Boo.

CrossFit Hydro said...

Did this one quick after painting and rearranging some more :)

10 Strict hspus
5 L Sit CTB Pull Ups
255# was my best... Went back down the last 2 Rds... Knees were all over the place :$

JVB