monday 10.19.15

Route 1 athletes in NH and CT this weekend. Great job to both groups.

 

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1. hip shoulder mobility

2. Front Squat: 1 @ 90%

2×3 -30#

3. 3 rounds

8 clusters  (135/95)

10 ring dips

40 double unders

11 thoughts on “monday 10.19.15

  1. crossfitadmin Post author

    Lab:
    .
    All before class: mobility during strength
    .
    1.SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH
    4×2
    Start at 65% of 1RM Snatch. Work from a 4 Inch Deficit. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
    https://youtu.be/-eRQiXgI0rYzV24E
    .
    2. FRONT SQUAT

    Work to 90% of 1RM Front Squat for a single, then perform 2 drop sets of 3 reps. For Drop Set 2×3, decrease weight by 15kg if above 100kg. For Drop Set 2×3, decrease weight by 10kg if above 100kg. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

    3.DEADLIFT

    Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps. For Drop Set, decrease weight by 20kg if above 150kg. For Drop Set, decrease weight by 15kg if above 150kg. Target 10kg increase / week if work sets are above 150kg. Target 5kg increase / week if work sets are below 150kg.

    Reply
  2. Anna

    Snatch 85#
    Front squat 155/135#
    DL 185/155 for 12 reps

    WOD
    85#/ box dips with 12″ box raised feet/ DUs.
    Finished right to 10 min

    Reply
  3. Leigha

    Snatch 95
    Back squat 180/150/130
    Dl 250 then 4@220
    WOD 1 round and then my lungs pretty much collapsed (maybe should’ve waited one more day) RX

    Reply

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