monday 4.27.15

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1) dynamic + ankle + posterior chain mobility

2) front squat: 5×1 @ 5# heavier than last week

3) OTM 6

ttb:  1 more than last week if you hit the number you where going for last week. If not try that number again (unbroken)

4) OTM 10

odd: jumping split squats 12/6 each plate OH (45/25) explosive/full hip extension

even: 8-12 ring rows

15 thoughts on “monday 4.27.15

  1. crossfitadmin Post author

    Lab:
    1) Chinese Snatch Pull+Hang Snatch
    5×1 @ 70% of your 1RM Snatch. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg linear progression each if your working sets are below 100kg.
    2) back squat:
    Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target 5kg increase each week if your set of 5 is over 170kg. Target 2.5kg each week if your set of 5 is under 170kg
    3) Push Jerk: 5×2
    Start at 60% of 1 RM Clean and Jerk. Stay at the same
    weight across all sets. Target a linear progression each week. Target a 5kg increase each week if working sets are above 100kg. Target a 2.5kg increase each week if working sets are below 100kg.
    4a) GHD Sit-up: 3×10
    4b)Isometric Back Extension: 3x:30 https://www.youtube.com/watch?v=L_7O8_u7-SI

    Reply
  2. Alexandra

    Snatch 70#
    BS 130#/ 12@110#
    Jerk 80#
    Sit-ups & back extensions done
    FS 140# (failed at 150#)
    8ttb

    WOD:
    12 ring rows
    25# plate

    Reply
  3. Leigha

    21-15-9
    Dl-bj-hspu
    10:49 I think strict last set of hspu
    Double Jackie 22:09 w c2b
    Then…
    Snatch 105
    Back squat 170/11@150
    Strength failed 180 twice then did 170 for 5
    13 ttb
    12 ring rows
    Jerks@ 105
    Ghd and ext done
    I’m beat!!

    Reply
  4. Ashley

    Class:155 FS/6 TTB/8 RR very slow

    Snatch: 95
    Back Squat: 135 / 115 for 50 reps
    Push Press: 115, then 125 across

    Core work & ring progressions

    Reply
  5. Ashley

    class: 155 front squats/6TTB/8RR slow
    lab:
    back squat – 135 for 5/115 for 50 reps
    Snatch: 85
    Push press, 115 then 125 across
    core and ring progression work

    Reply
  6. KBo

    No snatch/P Jerk (bad wing)
    BS 1 x 5 @ 160#
    ME 27 @ 140#
    FS 5 x 1 @ 170# (effing 96% of 1RM daaaaaang)
    That’s all.

    Reply
  7. Arnold

    Squats 260
    Drop set 25@235
    Jerks 145
    TTB 12
    Wod- used 25# plate cuz I’m a bitch
    Snatch 125#
    No time for front squats.
    Mic drop and i’m out!

    Reply
  8. Rachel B.

    Front Squat: 195#
    TTB: 7, last set not unbroken
    WOD: 25# plate, 12 RR
    Snatch: 70#
    Back Squat: 175#, 25 reps at 155#
    Push Jerk: 100#
    GHD: check
    Back Extension: 15# plate

    Reply
  9. Freddy

    Class:
    FS – 265#
    Ttb – 13/13/13/10/8/8
    WOD – Complete

    Lab:
    1. 130#
    2. 245#/12 @ 225#
    3. 135#
    4a. Complete
    4b. Complete w/25# plate

    Reply

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