2015-06-24

WEDNESDAY WORKOUT (HYDRO FIT PATH)

Up to using your old 1RM for all number calculations this week!!

STRENGTH:
Back Squat
* FINALLY UP TO USING 100% FOR NUMBER CALCULATIONS!

Warm Ups:
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...

Work Sets: 3:00 Clock per Set...
65% for 5 reps
75% for 5 reps
85% for MAX REPS (GOAL is 7-10 reps)

WORKOUT(s):
15 Bar OR Ring Muscle Ups
100 Double Unders (No singles allowed)
(4 minute time cap... Scale to CTB Pull Ups OR Jumping Bar Muscle Ups... Move reps down to 12 or 10, if needed)

REST 1 MINUTE

1000m Row For Time
(4 minute time cap)

REST 1 MINUTE

800m Run For Time
(4 minute time cap)

If you finish early you will have more rest and we will try to go heats of 8 at a time every 5 minutes for this one...

Be ready to run in the rain!! :)

Who can finish every workout before the time cutoff??

POST YOUR FINAL SQUAT SET AND YOUR TIMES FOR ALL THREE WORKOUTS TO COMMENTS

3 comments:

CrossFit Hydro said...

Tuesday night...

Back box squat - 19"
3x5 with 185

Hang power snatch -
5s - 95,115,135,145
3s - 155,165,175

30 calories in the row
300 foot farmers carry (115# in each hand)
Rest 1 min
3 rds
2:59, 2:52, 3:05

JVB

Susannah Dunn said...

180*8

12 chin over bar pull ups + 67 DU

967 row

Massive fail on 800m run...so hot

Emilie Goldsberry said...

175# x 5 felt icky!
2:40/3:56/4:04 for fit workouts