wednesday 9.23.15

SWEAT promo

1. Dynamic + rope climb skill

2. Rope Climbs:

For Time: (time + reps)

5 legless (no rest into mups)

ME set of Muscle-Ups

3.  3 rounds

15 kbs (70/53)

12 burpee box jumps

15 kbs

4 min rest

11 thoughts on “wednesday 9.23.15

  1. crossfitadmin Post author

    LAB:

    SNATCH FROM BLOCKS: 1×1/ 2×2

    Set up blocks at knee height. Work up to 80% of your 1RM Snatch for a single. Then perform 2 drop sets of 2. Target 5kg increase / week if your single is above 100kg. Target 2.5kg increase / week if work set is below 100kg. For your Drop Sets of 2×2 Decrease the weight by 15kg if your single is above 100kg. Decrease the weight by 10kg if your single is below 100kg.

    THRUSTER: 4×5

    Begin week 1 at 60% of your 1RM C&J. Keep the weight the same across all working sets. Target 5kg increase / week if your work sets are above 150kg. Target 2.5kg increase / week if your work sets are below 150kg.

    (NEXT WEEK THIS WILL BE DONE THURSDAY)

    Reply
  2. Leigha

    Snatch 115/95
    Thrusting 105
    5 legless but no mups….wah wah wah…
    Wod 1:32/1:31/1:36 with 32# kb working on trying to point it straight up to the sky!!!! ARGH

    Reply

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