CrossFit08844 & 5-3-1 Deadlift Wk 1

25 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
5 x Hang Power Snatch (hips)
5 x Overhead Squat
5 x Hang Power Snatch (knees)
5 x Overhead Squat
5 x Power Snatch
5 x Overhead Squat

Prep

Snatch (Power or Full) x 3-4 sets

Set 1: 8 reps w/ first weight in workout

Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB

Set 2: 6 reps w/ second weight in workout

Rx'd Men = 135#, Scaled Men = 75#
Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

Rx'd Men = 165#, Scaled Men = 100#
Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

Rx'd Men = 210#, Scaled Men = 120#
Rx'd Women = 120#, Scaled Women = 90#

Training
"CrossFit Games Open Workout 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75/F 45)
30 Snatch (M 135/F 75)
30 Snatch (M 165/F 100)
Max Rep Snatch (M 210/F 120)

Scaled weights:

Men = 45, 75, 100, 120

Women = 45, 55, 75, 90

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Result = 72 reps (scaled, 45#,75#,100#)

5-3-1 Deadlift Wk 1
5x 135 152,185,195,225,255