2015-06-26

FRIDAY WORKOUT

Barbell skills and a classic!

POWER/SKILL:
Perform the following sequence every 2 minutes for 10 total rounds starting around 65-70% of your best Push Press/Thruster 1RM:

1 Hang SQUAT Clean Thruster
+
1 Power Clean & Push Jerk

Take your time and work up to a challenging to maximal weight if things feel good...

Really hammer GREAT positions...

WORKOUT:
"AMRAP Grace"
Using 93#/135# (65-70% of your best weight from above) try to perform as many Clean and Jerks as possible in 4 minutes...

How many of you can get over 30 reps??

POST YOUR BEST COMPLETED WEIGHT AND YOUR TOTAL REPS FOR THE WORKOUT TO COMMENTS

4 comments:

pirish said...

150# on the thrusters and C&J's
25 reps at 110#

CrossFit Hydro said...

30 bar muscle ups for time
- 5:28
(10 sets of 3... Had a few close calls on misses, but didn't miss any)

Yoke Walks for 90 feet
175, 275, 375, 425#

Axle bar hip raises (high volume)
- 130# - 60 reps for time
20,8,7,8,7, then 5s to finish

10 minute amrap...
200m Run
15 Calorie Row
10 Calorie Bike
4 rds + 200m run
(First time running in a while so just a 40-45 second run pace)

JVB

Lisa Dempsey said...

Nice cardio AMRAP, JVB. :-)

93# squat clean thruster and hang clean...but failed twice on the push jerk. Bar stopped at my forehead and refused to go any further. Ha ha 93# is a 3# PR.

65# for 31 reps

Emilie Goldsberry said...

125# for complex... just missed 130#, still a thruster PR
29 reps for Grace at 95#