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)
75/45 means the weight suggested starting from 45 up to 75?
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.
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!!
What is the prescribed weight on the hang power snatches?
Probably 95, so you don’t need two sets of weights.
yup 95/65
What percentage of our 1RM should we ideally do the Strength WOD at?
it should be 90-95 of your 3rm which would be 80-85 of your 1rm
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.