2015-05-20

WEDNESDAY WORKOUT

Back off week for squatting, but we are going to add some more time under tension ;)

STRENGTH:
Still calculating off of 90% of your 1RM for these sets for 1 more week...

Try the barbell by itself for a warm up set...

THE CATCH... You must hold a PERFECT, knees out, arched ankle, chest up bottom position of the squat for 5 seconds on EVERY REP... This includes the work sets also!

Work Sets: 3:00 clock per set
1st - 5 reps @ 50% 1RM
2nd - 5 reps @ 60% 1RM
3rd - 5 reps @ 65-70% 1RM (Aim for 70%, but if you're not feeling it 65% is acceptable)

WORKOUT:
Perform a 100m Row Sprint every 1:15 for 10 total rounds aiming to complete all rounds in under 18 seconds for Men and under 20 seconds for Women...

We will run this one in pairs for the bigger classes so you have a partner to try to compete with also!

POST YOUR SQUAT WEIGHTS AND YOUR RANGE OF ROW TIMES TO COMMENTS

7 comments:

Anonymous said...

140#
18.7 to 19.4
Dave

CrossFit Hydro said...

3 position hang power clean (HH, Mid, Knee)
(Band around knee working centered hip motion)
- up to 185 for a few sets

Back tempo squat (45lb plate + ball)
- Sets of 5... Lots of sets
(95,125,155,175,185,195,205,215)

10 min amrap
3 Bar mus
15 foot HS walk
2 Ring mus
15 foot HS walk
- 6 rds plus 1 bar mu

Class workout on a 1 min clock
- 17.2-17.5

JVB

Emilie Goldsberry said...

143#
19.3-21.6 best last, first one slowest by over a second, was sand bagging it I guess!

Eldon said...

220#
16.5-17.0

Susannah Dunn said...

145#

19.4-20.7 fastest to slowest

John Dunn said...

220#
16.2 to 18.9 (worst time I tested out the damper on 6 and others were on 8)

Jordan said...

210#
16.8-17.5