Here is your Wed workout. www.cathletics.com if you need to look up any of the instruction videos. I will be around today, so let me know when you guys plan on knocking this one out.
Front squat - 77% x 3 x 5
Snatch pull - 103% x 3 x 3
Rack jerk - heavy single; 85% of single x 1 x 3
For time:
20 KB swings (heaviest bell you can manage)
10 box jumps (mid thigh height at least)
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings
Pull your weights from last week for the percentages for this week. Good form, and work on the speed on the pull on the Snatch pulls. As always post loads/times to comments.
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Strength/metcon hybrid workout:
21 225# Deadlift
21 Ring dips (sub a 3:1 ratio if no rings) (start with strict dips, then degrade to jumping ring dips if needed)
15 225# Deadlift
15 Ring dips
9 225# Deadlift
9 Ring dips
For time.
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3 comments:
Front squat - 77% x 3 x 5
155/175/205 (started way too light)
Snatch pull - 103% x 3 x 3
205 x 3
Rack jerk - heavy single; 85% of single x 1 x 3
Worked up to 195 for heavy single. Then did 1 x 3 155
For time:
20 KB swings (70lb bell)
10 box jumps (waist high)
15 KB swings
5 box jumps
500 m row (1:55 row)
5 box jumps
15 KB swings
10 box jumps
20 KB swings
Time was 9:30
Front Squat: 145 x3 (Should have gone higher on last set)
Snatch Pull: 155/175x2
Rack Jerk: HS-145, 120x3
WOD Time: 7:12 felt good afterwards, it was a good push.
Front squat - 77% x 3 x 5
145/145/145
Snatch pull - 103% x 3 x 3
155/155/175
Rack jerk - heavy single; 85% of single x 1 x 3
135 Heavy Single. 120 1x3
For time:
20 KB swings (70lb bell)
10 box jumps (waist high)
15 KB swings
5 box jumps
500 m row (1:55 row)
5 box jumps
15 KB swings
10 box jumps
20 KB swings
Time was 8:27
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