monday 6.22.15

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1. hip + should mobility

2. 20 min to build to heavy 1 Back Squat

3. 7 rounds

6 s2oh (85% of last tue strength

6 box jumps (30/24)

(12 time cap)

8 thoughts on “monday 6.22.15

  1. crossfitadmin Post author

    LAB:
    WOD: box jumps (40/30) ( Skip back squat 4×3)

    WEEK 1 of our NEW CYCLE

    1) No Hook No Feet Snatch: 5×1
    No hook grip no moving the feet. Work at 70% of 1RM Snatch. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg. Target 5kg increase per week if work sets are above 100kg.
    https://www.youtube.com/watch?v=qsT8GP4HD_g

    2) Clean from Blocks: 4×2
    Work at 70% of 1RM Clean. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 110kg. Target 5kg increase per week if work sets are above 110kg.

    Points of Performance
    https://www.youtube.com/watch?v=7Lwv7ZbjJoI

    Keep all the body levers tight & engage hamstrings at start
    Shoulders stay over the bar at the knee
    Accelerate the bar above the keep by pulling the chest up into the power position
    Fight to stay back on the heels!
    When you feel the brush high on the thigh, extend the hip, knee and ankle as forcefully as possible
    Once the extension is complete, use the bar to pull your body under into the catch position
    Receive the bar with tight core and adductors to try and bounce out of the bottom of the hole

    3) Back Squat : 4×3

    Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg.

    4) Stiff Leg Deadlift: 4×6
    Work at 65% of 1RM Deadlift. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg Target 5kg increase per week if work sets are above 100kg

    5a) Glute Ham Raise: 3×10
    5b) Glute Ham Raise: 3×6
    https://www.youtube.com/watch?v=Z2knwP5U9Js

    Reply
  2. Leigha

    Snatch 95
    Cleans 120
    Dl 170
    Ghr and lunges check
    Strength 230 pr
    Wod 10:35@130/30″

    15 otm
    7 cal airdyne

    Reply
  3. rachael

    Snatch 120
    cleans 150
    3×3 b sq 200
    1×3 2 second paise 180
    dl 205
    wod: 73rx
    15otm
    6cals airdyne

    I am tried 🙁

    Reply
  4. Freddy

    Class:
    Back squat – 345#
    WOD – 6+1@155# w/40″ (note: I’m only 50″ tall)

    Lab:
    1. 125#
    2. 160#
    3. Skipped (did max instead)
    4. 275#
    5a. Did GHDs by accident
    5b. Did reverse GHDs by accident

    Reply

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