Every Minute on the Minute

May 30th, 2012

Comments: 0
Category: CrossFit

Every Minute on the Minute

Strength
3 Deadlifts
Every minute on the minute for 10 minutes.  Each set should be heavy, increase weight as necessary.

WOD
3 Rounds
15 Hang Power Snatches
10 Alternating lunges with an overhead lockout (95/65)

Level 2 (75/45)
Level 1 (45/25)

DISCUSSION 0 Comments

  1. Rod 09/22/2013 at 12:50 pm

    75/45 means the weight suggested starting from 45 up to 75?

  2. jason barrow 05/31/2012 at 12:47 am

    Strength: 275# (all 10 rounds)
    WOD: 11:21 Rx

    7PM was awesome tonight, at least 3 new members having their first class, each of them into it and having a good time. Couldn’t ask for anything better.

  3. Alison Minton 05/30/2012 at 9:31 pm

    I did this workout today b/c I needed something to do at the CU rec center and crossfitsouthie.com was up on my browser on my phone when I went to open it. Much harder than I anticipated!!

  4. Ryan 05/30/2012 at 1:08 pm

    What is the prescribed weight on the hang power snatches?

  5. jason barrow 05/30/2012 at 12:36 pm

    What percentage of our 1RM should we ideally do the Strength WOD at?

    • Goose 05/31/2012 at 12:59 am

      it should be 90-95 of your 3rm which would be 80-85 of your 1rm

      • jason barrow 05/31/2012 at 1:24 am

        Hah! Now you reply! Good prank.

        So I ended up doing 76% of my 1RM (my 1RM the last time I tested it), for all 10 rounds. Felt like it was enough weight going into that WOD right after the deadlifts.

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