monday 6.29.15

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1. hip mobility

2. 40 min to complete

Back Squat: 3×2 @90%

Front Squat: Build to a heavy 1

OHS: build to heavy 3

3. 3 amrap

squat cleaan @ 70% of FS

8 thoughts on “monday 6.29.15

  1. crossfitadmin Post author

    Lab Only.
    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
    6. 5 amrap
    7 muscle ups
    7 clusters (squat clean + thruster)
    or 3rnds what ever happens first

    Reply
  2. Leigha

    Snatch 100
    Cleans 125
    Dl 180
    Ghr done
    Lunges…couldn’t make them happen
    Wod 1 round (sounds silly but kinda proud of it)

    Reply
  3. Rachel B.

    Lab:
    Snatch: 85
    BS: 195
    Cleans: 125
    DL: 195

    Class:
    OHS: 120 for 2 (jello legs)
    WOD: 11 reps at 145 (jello legs part two)

    Reply
  4. crossfitadmin Post author

    Lab:
    155 snatch 3×1
    cleans: 205 4×2
    bs: 270#
    wod:
    3rnds (5:54)
    7 mups
    7 clusters 155
    mups: 7/7/3,f/2,f,/1/1
    cluster 4/2/1 | singles | singles

    Reply
  5. rachael

    Snatch 125#
    Clean 155#
    Box squat 4×3 at 175#
    Dl at 210
    GHR check
    lunges 35#
    Wod: 3rnds
    5mu
    7clusters
    6:31

    Reply

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