2015-07-26

SUNDAY WORKOUT (FIT PATH - 11AM!)

New cycles for fit and strong!

WORKOUT I:
4 Squat Clean Thrusters (143#/205#)(Use 80% 1RM Push Press)
1 Legless Rope Climb (No Jump Allowed, Scale - 2 w/ Legs OR 2 Seated)
3 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
2 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
(5 minute cutoff)

A Deadlift + Hang Clean OR a Power Clean are allowed on this one before setting up for your Thruster...

REST 2 MINUTES

WORKOUT 2:
Perform as many KB Swings (35#/53#) as possible in 4 minutes... Every time you take a break it's a 5 Burpee penalty...

REST 1 MINUTE

WORKOUT 3:
Complete as many Calories on the Rower in 2 minutes...

POST YOUR TOTAL TIME, TOTAL REPS AND TOTAL CALORIES TO COMMENTS

2 comments:

CrossFit Hydro said...

2 rep heavy snatch from the floor...
- Up to 165 and 1 rep at 170#

Pull up workout for Monday...
Emotm for 6 mins - 1 Weighted Chin Up for volume and for weight...
- 70, 85, 105, 78, 88, 98#
- 524# total and 105# Max

Tried out the Games final subbing what I needed to sub out...
3 L Sit Legless Rope Climbs
24 calorie Row
16 calorie Bike
8 DB Clean and Push Press (70s)
- 4:23

REST 2 MINS

12 Kipping HSPUs (10" Deficit)
24 Calories on the Rower
16 Bike Calories
80 Foot Farmers Carry (185# each)
- 5:21

JVB

Colin McDermott said...

4:42 (195#)
43 KBS rx
34 cals