2015-06-17

WEDNESDAY WORKOUT - HYDRO STRONG PATH

Deload week for the squat... Just a few weeks left before we test!

STRENGTH:
Back Squat
* Still calculating our numbers off of 95% of your best 1RM...

Warm Ups:
Empty Bar x 5 reps (3 sec PAUSE @ the bottom)
50% x 5 reps (3 sec PAUSE @ the bottom)

Work Sets: 3:00 Clock Per Set
55% x 5 reps (3 sec PAUSE)
60% x 5 reps (3 sec PAUSE)

STRENGTH/POWER ENDURANCE:
Work up to 70% of your best Push Press 1RM and perform as many reps as possible in 60 seconds... MUST BE CLEANED INTO PLACE...

REST 60 SECONDS (PARTNER GOES IF YOU HAVE ONE)

Repeat 1 more time trying to match the reps from the first set...

THEN...

Perform as many Kipping Pull Ups OR seconds of holding as you can in 60 seconds...
(Try to go for 30+ reps (W) / 40+ reps (M))

REST 60 SECONDS (Partner goes, if needed)

Perform as many seconds of a Hanging L - Sit Hold as you can in 60 seconds...

POST YOUR LAST SQUAT SET AND TOTAL REPS/SECONDS FOR ALL SECTIONS (4 INDIVIDUAL SCORES) TO COMMENTS

4 comments:

CrossFit Hydro said...

Back Squat during open gym Tuesday...

Slowly worked up to a set of 5 where I started to slightly lose knee control...
45,95,115; 135,155,165,175,175,175...
(Knees were tough to manage today)

Hang Power clean - 5 unbroken reps
95, 125, 155, 175, 195

100m Row every :40 for 10 mins...
18-19 each time...

JVB

Anonymous said...

Back squat 125#
Push press 16 and 15 @85#
Pullups 16
L sit 60
Dave

Emilie Goldsberry said...

125# for back squat
16/13 at 85# for push press, 18 kipping PU, 45 seconds of L hold (net legs)

Lisa Dempsey said...

92# back squat
16/14 @ 60#
21
:60 w/knees