2015-07-31

FRIDAY WORKOUT

Front squat strength is back!

QUICK STRENGTH:
Work up quickly to 80% of your best 1RM Front Squat or use the weight you did for 1 set of 4 reps two weeks ago and perform 1 set of SIX reps with this weight...

These reps must be done consecutively with no racking the barbell between...

Warm ups will be:
1 set of 5 reps with 60%
1 set of 3 reps with 70%

Just 10 minutes for this section...

BARBELL SKILL:
3 position Hang Snatch
- 1st rep - High Hang Power Snatch (No lean)
- 2nd rep - Mid-Thigh Hang Power Snatch
- 3rd rep - Knee Hang Power Snatch

Work up to a challenging load for this 3 rep set over the course of just 12-15 minutes depending on class sizes...

WORKOUT:
100m Partner Tire Flip For Time OR 300-400m Class Tire Flip For Time...
- Up to the 12pm class which one you will do...

No cutoff on this one...

Come and get better and have some fun to finish!

POST YOUR FRONT SQUAT WEIGHT AND IF YOU GOT ALL 6 REPS, YOUR FINAL SNATCH WEIGHT AND TOTAL TIME FOR THE TIRE FLIP TO COMMENTS

3 comments:

CrossFit Hydro said...

Distance day...

Little variation of the thursday wod...
1000m Row
50 Box jump / Step up
(10 methodical step ups doing 7 reps right (weaker leg) and 3 left then 5 jumps)
30 Ring Muscle Ups
(Felt rough and was down to fast singles early, but no misses)
50 Jumps/Step Ups
1 Mile Bike
- 17:58

Bike sucks as always :)

JVB

Darren said...

155# x 6 front squats
115# snatch complex

Susannah Dunn said...

148#x6 front squat

88# snatch complex (Damn high hang)