2015-05-14

THURSDAY WORKOUT

Little bit of everything today! :)

SKILL:
High Hang SQUAT Clean + SQUAT Clean from the Floor
- Do 3-5 sets working up to the weight you will use for the workout...

WORKOUT:
1 POWER Clean (153#/225#)(75% of your best Clean 1RM)
10 Wall Ball Shots (14#/20#)
:20 L - Sit Pull Up Hold (Only chin above the bar counts)
REST 30 SECONDS (Mandatory)
* 10 rounds for time *
(20 minute cutoff)

Be smart on this one since the clean will be a little heavier then usual...

Scale the weights to any of the following to keep things simple:
#1 - 143#/205#
#2 - 123#/185#
#3 - 113#/165#
#4 - 103#/155#
#5 - 93#/135#

Scale to a regular pull up hold, if needed, also...


5 comments:

Emilie Goldsberry said...

125#, 15:40

CrossFit Hydro said...

Never had to work so hard for an 85 lb snatch in my life haha...

Started off the floor and went as slow as needed in order to maintain a centered hip...

From 2 lb PVC up to 85 lb... Did 8 sets of 3 reps

Little bit of everything for the workout...
Every 3 mins or so complete the following:
5 deficit strict hspus (3"-5")
10 KB Rows (53#)
20 Axle bar hip raise (115-135#)
Next cycle...
30' HS Walk... All unbroken :)
30 second L Sit Hold
10 Pistols on Right Leg only
6 total rounds

Burpee trial...
15 Burpee Plate Jumps every 60 seconds for 5 rounds (:32-:38)

JVB

Anonymous said...

135# 16:22
Dave

Crystal Stidham said...

16:29 (110#)

Colin McDermott said...

225#, 9 rounds rx