2015-07-05

SUNDAY WORKOUT (FIT PATH - 11AM CLASS ONLY!)

Hope you all had a great holiday! Back to it!

WORKOUT:
5 Overhead Squats (113#/165#)(70-75% of your best OH Squat)
1 Legless Rope Climb (Sub: 1-2 using legs or seated... Depending on how fast you are)
4 Overhead Squats
1 Legless Rope Climb
3 Overhead Squats
1 Legless Rope Climb
2 Overhead Squats
1 Legless Rope Climb
1 Overhead Squat
1 Legless Rope Climb
(6 minute cutoff... This one's fast!)

Make the OH squat challenging... Try using around 90% of your best Snatch 1RM if you don't have an OH squat 1RM...

REST 2 MINUTES (Record your scores)

ENDURANCE:
Every minute on the minute for 6 rounds perform the following:

150m Row (Scale to 125 or 100, if needed)
(30 seconds or less is the goal each round)

REST 2 MINUTES (Record your slowest row)

800m Run For Time
(No cutoff... Push yourself!)

POST YOUR TOTAL TIME FOR PART 1, YOUR SLOWEST ROW TIME FOR PART 2 AND YOUR TOTAL TIME FOR THE RUN TO COMMENTS


2 comments:

CrossFit Hydro said...

Snatch - EMOTM for 8-10 rds...
- Work up to a heavy single over 6 rds then practice sets of 2 with around 90% for last 4 rds...
- Felt heavy today (Up to 175, then 145 for sets of 2)

Variation on class wod:
5 Rack Push Presses (Bodyweight (200#))
1 Legless RC
4,1,3,1,2,1,1,1...
- 4:37

REST 2 MINS

150M Row every minute x 6 mins
(29.0, 29.2, 29.3, 29.3, 29.2, 29.0)

I'll do the core work from Friday to finish up...

JVB

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