2015-06-27

SUNDAY WORKOUT (HYDRO STRONG PATH - 12pm!)

Little change up in strength work!

BARBELL SKILLS:
Work up to 80% of your best Snatch and then perform 2 SQUAT Snatches every 2-2:30 minutes for 6 total rounds...

The weight WILL NOT change on these rounds, but instead really hammer perfect positions across all 12 reps...

STRENGTH:
Deadlift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 85%

You will have 15 minutes to do all of these sets... Take additional rest once you reach your final 2 sets...

ASSISTANCE WORK:
Single leg Hip Raises off a Bench
3 sets of 10-15 reps each...
combo w/
Single arm Farmers Carry
3 sets to 100m & Back trying to stay as level as possible...

POST ALL RESULTS TO COMMENTS

2 comments:

CrossFit Hydro said...

Rack Thruster as heavy as knee position allows... Once knees show a hint of falling inward the movement is done..

95,125,145,165,176,185... All for 3s

Class workout variation...
Hip Extensions on GHD (70#)
Strict CTB Pull Ups
1-10... Finish 5 ctb pull ups short at 10 mins :$

Every min on the min for 10 mins
- Odd - 50 DUs (22-26 secs each time)
- Even - 200m Row (:39-:40 each time)

JVB

Darren said...

105# squat snatch
275# DL (2 @ 85%)
70# farmer carry