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)

  • jason barrow

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

  • Ryan

    What is the prescribed weight on the hang power snatches?

  • David Xiaoxi Li

    Probably 95, so you don’t need two sets of weights.

  • Alison Minton

    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!!

  • jason barrow

    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.

  • Goose

    yup 95/65

  • Goose

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

  • jason barrow

    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.

  • Rod

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