2015-07-10

FRIDAY WORKOUT

Barbell skills!

QUICK STRENGTH:
Quickly work up to 80% of your best Front Squat 1RM for just a single set of 2 reps...

Just 6-8 minutes to do this depending on class sizes...

POWER ENDURANCE:
Every minute on the minute for 15 total minutes perform the following:
1st Minute - 1 Hang Power Clean + Push PRESS
2nd Minute - 1 Below Knee Hang Power Clean + Push JERK
3rd Minute - 1 Floor Power Clean + SPLIT Jerk
* Start with 70% of your best Push Press 1RM and move the weight up after every 3rd minute...

You can work up to as high as 90% of your best Push Press 1RM by the final 3 minute cycle if things are feeling good...

WORKOUT/CHALLENGE:
Side Plank For Time
(3 minute time cap per side)

Be smart with this one and make sure your hips are squeezed and pushed up slightly at the same time...

POST ALL RESULTS TO COMMENTS

4 comments:

CrossFit Hydro said...

Conditioning today...

100 Calories on the Rower
300m sled drag (250#)
75 Calories
200m sled drag (300#)
50 calories
100m sled drag (350#)

27:15.... Legsssss :)

JVB

CrossFit Hydro said...

Plus 25 Calories on the Rower to finish the whole thing...

Lisa Dempsey said...

Ewww, JVB. :-)
110#/77#

John Dunn said...

225#, 165#, 1:35 Left, 1:31 Right