Saturday, June 29, 2013
Sunday
Time under tension overhead squat-
5x5 @ 60%
6 seconds down, bounce out of the hole for 1 second up. 1 minute rest between each of the 5 rounds.
Low snatch balance-
Starting in the low squat position, heave the bar up and punch under it fast.
5-5-5-5 @ 65% of Snatch 1RM
3 rounds of....
1 minute max rep burpees
1 minute max rep double unders
1 minute rest
We will be lifting at Cuspis at noon as a group.
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Time under tension overhead squat-
ReplyDelete5x5 @ 156# across
Low snatch balance-
Starting in the low squat position, heave the bar up and punch under it fast.
5-5-5-5 @ 65% 145# across
3 rounds of...
1 minute max rep burpees
1 minute max rep double unders
1 minute rest
1) 21 burpees, 103 dubs
2) 15 burpees, 97 dubs
3) 15 burpees, 88 dubs
TUTs- 135/155/175/185/205 wasn't supposed to be a building set but I felt really good
ReplyDeleteSB- All sets at 145
Cond-
25/81
25/98
24/88
Time under tension overhead squat-
ReplyDelete5x5 @ 60%
115#, 135#, 135#, 135#, 135 (failed on rep #5
METCON @ CrossFit Wichita
21-15-9
Kb Snatch 55# (each hand)
Toes 2 Bar
Goal was Unbroken reps-Done