How was your 5-3-1 Deadlift cycle yesterday? Check out member Steve Kpa's article on Tabata Times about the deadlift setup, which is an excellent primer for this movement. While you are at it, Like and Share Tabata Times with your friends since they are CSV's own talented peeps!
Come in today and test a benchmark WOD of your choice!
Thursdays are normally rest days, However most of the CSV crew will be at the GAMES this weekend starting Friday. For today, come in and train during normal weekday class hours before 7:30PM.
Today, the CSV Box closes at 7:30PM
Here are some recommended benchmarks:
Complete as many rounds in 20 minutes as possible of:
15 Air Squats.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. Score is total reps completed in 10min.
Men: 75#, 135#, 165#, 21#
Women: 45#, 75#, 100#, 120#
Masters Men: 45#, 75#, 100#, 120#
Masters Women: 35#, 55#, 75#, 90#
As many rounds as possible in 12 mins of:
12 Dumbbell Bench Presses 45 lbs
8 Back Squats 225 lbs
Post total rounds.