Archive for June 21, 2012

Friday 20120621 Open Workout

Posted: June 21, 2012 by totactfit01 in Uncategorized

Strength:

SQUAT – 75% 1RM for 20 reps – Unbroken!

Do 2-3 WU sets prior

Video courtesy of CrossFit MissionGeorge and CrossFit 858. Ian McHugh knocking out 20 reps unbroken with 315#.  Was it easy?  No, but he pushed through, just like you will!

We did 20 reps unbroken on squats on 28March…

https://totactfit.com/2012/03/27/wednesday-20120328-open-workout/

 That time you were at 72.5% of your 1RM, so this is the next progression.

If you had to break up reps, then you did not go RX’d.

Post weight to comments/www.logwod.com

 

WOD:

5 Rounds for time:

5 One Arm KB Snatch (each arm) (1.5/1)

5 One Arm Overhead Squat (each arm)(1.5/1)

5 strict pullups

Post time to comments/www.logwod.com

Video courtesy of Rogue Fitness.  Matt Chan showing proper Kettle Bell snatch technique.  Don’t forget the punch at the end to avoid collision with the forearm.

Video courtesy of CrossFit Relentless.  Main things to remember for the one arm KB overhead squat are…

Maintain active shoulder with the arm holding the kettlebell.  Keep the rest of your body in the same postion as an air squat.  Get same depth as an air squat (crease of the hip below the knee).  Use other arm as counter balance

Extra Credit:

4x200m sprints

Cash Out:

Groin flexion