Home of CrossFit Sanctify!
0 Comments

Monday 150126

IMG_4709
Great overhead position Anna! You could draw a vertical line from her hands through her shoulders, hips, knees, all the way down to her ankles. Well done!
Fitness

A. 1 Press + 1 Push Press + 1 Jerk; 8 sets, build to AHAP, 1:30 clock

B. 3-5 pull-ups every 1:15, 8 sets

+
Open WOD 14.3
Complete as many reps as possible in 8min of:
10 Deadlifts, 135/95
15 Box Jumps
15 Deadlifts, 185/135
15 Box Jumps
20 Deadlifts, 225/155
15 Box Jumps
25 Deadlifts, 275/185
15 Box Jumps
30 Deadlifts, 315/205
15 Box Jumps
35 Deadlifts, 365/225
15 Box Jumps

Notes: You'll get one bar, you are responsible for changing your own weights, and you must put on a bigger plate whenever possible (i.e. you can't have a bar loaded with just 10s at the end). This is a very taxing workout. Do add weight as the workout prescribes, but only if your max deadlift is upward of 400/250 should you give the prescribed weights a go. Otherwise consider scaling to something like...

95/65
135/95
155/105
185/125
205/145
225/155
We'll be watching your mechanics on this and if we see something we don't like, we'll tell you to slow down.

Post reps completed to board.

Performance

A. back squat @30X0, 5-4-3-2-1, rest 3mins
B. EMOM x5: 5 TnG hang power snatch, 95/65
C. EMOM x5: 1.1.1.1 PS, 115/75-135/95
D. EMOM x5: 1.1 PS, pick your start and build per min
E. 3mins max DU
+
21, 18, 15, 12, 9, 6, 3 for time
AD cals
pushups, not HR

Notes:

- each set of BS should be tough, stick to the tempo, don't game it for a 1RM at the end
DEMO of what B should look like
- drop after each single on C and work within the range
- record heaviest weight for D, total DU, and time on board
- J-Earley: 185, 284 DU (229 UB), 7:40

Comments

0 Comments