monday 10.26.15

IMG_0284

1. dynamic + hip mobility

2.Front Squat: 1 @ 90%

2×3 -30# (add 5 pounds from last week)

3. OTM 12

min 1: 12 box jump overs (30/24)

min 2: 10 kb swings (70/53)

min 3: 40 double unders

13 thoughts on “monday 10.26.15

  1. crossfitadmin Post author

    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. 2 MILITARY PRESS + 3 PUSH PRESS
    4×1
    Start at 55% of 1RM C&J for Men. Start at 50% of 1RM C&J for Women. Target 10kg increase / week if work sets are above 120kg. Target 5kg increase / week if work sets are below 120kg.
    3. FRONT SQUAT
    5×2
    Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up. Target 10kg increase / week if work sets are above 90kg. Target 5kg increase / week if work sets are below 90kg.

    Reply
  2. Leigha

    Snatch 95
    Presses 90
    Squat 130
    WOD ✅RX

    Saturday
    Complex 165
    Stanky legs 14:42
    Burpees: worked slowly for 10 minutes (lungs gone bad)

    Reply
  3. Lissa Bloom

    Snatch- 90#
    Press complex- 95#
    Front Squat- 130# but felt really good- yay!
    Wod: 20 inch box jumps for reals. It’s been a long time.
    Saturday:
    Complex: 145#
    First wod- rowed 600 instead of running, 18:00.

    Reply
  4. Douglas soares

    Snatch 140
    Military Press + PP 145
    Front Squat 230
    Wod ✔️
    Sunday
    Complex 235
    8 bar MU
    Don’t remember the rest.

    Reply

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