Monday, April 11, 2016
Widow Maker
As soon as you complete your workout today get right to the squat rack. I want to make sure you are all doing the correct numbers here. Correct as in numbers based off an actual 1RM of yours. Yes, I said yours. This is the second week of my 3 month experiment and I would like to know if it works when we complete it in early July. When doing squats based off of your clean & jerk use these reps as preparation for your heavy day that’s coming around the corner.
– keep those knees unlocked
– engage that butt
– drive that hip back
– set and hold back angle
– use that basement to drive that bar up
Use these squats to get comfortable and build a better understanding of your squat mechanics. When it comes the day of 5 x 1 back squat you will be ready.
Have a great Monday!
– keep those knees unlocked
– engage that butt
– drive that hip back
– set and hold back angle
– use that basement to drive that bar up
Use these squats to get comfortable and build a better understanding of your squat mechanics. When it comes the day of 5 x 1 back squat you will be ready.
Have a great Monday!
1.) Widow Maker
3 rounds
17 Kettlebell Swings 2/1.5
14 One Arm Kettlebell Thruster, 7 reps each arm 2/1.5
11 cal Row
2.) Squat 75/5, 85/5, 90/3, 95/3, 100/3
Note: squat percentage based off of 1rm c&j. USE CORRECT LOADS.
*3.) Strict Press 5×3
Note: add load each round. Post your starting and final load.
Note: squat percentage based off of 1rm c&j. USE CORRECT LOADS.
*3.) Strict Press 5×3
Note: add load each round. Post your starting and final load.
*4.) Snatch from blocks @ high hang 60/2, 65/2, 70/2, 75/2×2, 80/1
*5.) Snatch Pull from blocks 80/3, 85/3, 90/3, 95/3×2
*6.) Row 500m x 4 rest 2 minutes. record each interval
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Amanda Zeamer
6:57
35# swing, 18# thrusters. Back squat done and tried to find 1 rm thruster for Saturday's comp
16
0
Amy Zynda
8:53 26# thruster
squats to 115#, GHDs, will do snatches during CF kids. (snatch EC, then hit 85# for a PR)
16
0
Carli Stueck
12:56
53# KBS had to use 18# for each hand double KBT, no more 35# left. Strict press 65#-------85#
9
0
Derek LaBonte
6:41
Bs #325; strict press #135-175/weighted strict pu 5x5; 2x500 meter row (1:40,1:41) then right into 50 cal airdyne 1:48
8
0
Grant Soletski
17:27 not good not good at all but got it done.
squat done, snatch complete struggle bus today
0
0
Jenni Phillips
7:44 28#
Squats 85-110, strict press 45-65#, snatches from blocks 50-65#, snatch pulls 65-75#, MU work
9
0
Nicole Lindquist
9:52
25lb KB, got to 105 for squats. Note to self:don't wear air maxes to crossfit
0
0
Pauly VanderKelen
9:29 American Swings
70# was tough for those KB thrusters! / HBBS: 225,260,280,295,305,310# / Strict press: 95,115,135,145f, 135 / Strict pull-up challenge
0
0
Steve Kaster
8:20 @ 1.5 P / up to 245 BS / up to 175 x 3 SP
Had to keep KB @ 1.5 and only to 175 SP due to sore (improving) elbow
13
0
Theresa Rosenquist
7:57 (scl'd)
#53 Russian swing/#30 KB Thruster, BS: #115/135/145/150/155, 4x5 HSPU
13
0
Ty Krueger
6:15
Strict Press 5x3 - 135, 165, 185, 195, 200x; Deadlift 4x10 - 135. 225, 275, 315
22
0