Wednesday, January 19, 2011

19/1/2011

Strength
OHS
5 @75% - 3 @85% - 1+ @95%

WOD - 5 Rounds "Jaybird" From CrossFit Football
3 Power Snatches - 75% Body Weight
5 HSPU
7 Box Jumps 24"

*If partnered up, only one person working on Snatch at anytime.
*Double reps for HSPU to 10 but partition as needed, with only one person working
*Both athletes can perform box jumps but double to 14

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4 comments:

  1. nathan lowndesJanuary 19, 2011 at 8:34 PM

    strength:
    5@45
    3@50
    3@55
    w.o.d:
    7:38 scaled band.

    ReplyDelete
  2. JDRJanuary 20, 2011 at 10:21 AM

    OHS: 5@40kg 3@50kg 6@55kg
    Got new 3rm@65kg

    WOD: 5:55 rxd

    ReplyDelete
  3. GabJanuary 20, 2011 at 8:00 PM

    This comment has been removed by the author.

    ReplyDelete
  4. GabJanuary 20, 2011 at 8:02 PM

    For 20/1:
    Strength: pull-ups (something I suck at) worked on the kipping movement with orange band. Got my first blister in the palm... must be doing something right.

    WOD: 1 rep per 1.64 seconds
    push-ups were my downfall. Squats and sit-ups resulted in a positive score. But not enough to offset the negative from the push-ups.

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