2015-06-05

FRIDAY WORKOUT

Olympic combo today!

SKILL/POWER:
Work up to around 60% of your best Snatch 1RM, but make sure to work some Clean Thrusters in there also because you'll need them!

With a running 23 minute clock perform the following movement(s) for each corresponding 75 second period adding weight every 3rd round:

1st 75 seconds: 1 High Hang SQUAT Snatch
2nd 75 seconds: 1 Hang Power Snatch + 1 Floor Power Snatch
3rd 75 seconds: 3 Squat Clean Thrusters
4th 75 seconds: Start the pattern over with a heavier weight...

WORKOUT:
"Washboard"
3 Med Ball Slams (25-30#/35-50#)
6 Toes 2 Bar OR Knees 2 Elbow
9 AbMat Sit Ups
* As many rounds as possible in 5 minutes

POST YOUR FINAL WEIGHT FOR THE LAST LIFTING CYCLE AND TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS

5 comments:

Lisa Dempsey said...

Snatch work- 52#
5rds + 2 reps

CrossFit Hydro said...

Back and knee haven't been feeling great so taking a step back some...

Rehab:
SL DB DL... Trying to keep things level and keep my right hip from shooting out...
Up to 50 lb db for 10 reps

Single arm farmers carry... 100 foot left so side and 50 feet on right... Up to 135#
- I suspect weaker left side oblique muscle are contributing toward my right side hip shift so did double on that side

Power/core work:
Emotm for 10 minutes
1-2 Push Presses
5 Strict t2b
* Up slow on PP - 175,185,195,200,205,210,215,220,225

:40 / :20 Super Tabata Row
* 6 rounds for max cals
97-98?

I set the time and every time I stopped and started the calorie count actually dropped 2-4 calories so I'm not exactly sure what I got :$

JVB

Susannah Dunn said...

95# for complex, 5 rounds

John Dunn said...

135# for the complex
5 rds + 4 reps

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