Memorial Day 2015.05.25
Memorial day workout at 1100; get some.
“Bull”
Two rounds for time:
- 200 Double-unders
- 135 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
or
team “Bull”
Same as above, teams of two, OPWAAT, runs completed together.
Memorial day workout at 1100; get some.
“Bull”
Two rounds for time:
or
team “Bull”
Same as above, teams of two, OPWAAT, runs completed together.
0845 Weightlifting
1) Snatch, pause one seconds 2″off floor and one seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Jerk, 1RM with pause five seconds in dip and catch, then 3 @ 80% with no pause (three singles).
1000 CrossFit
Strength:
Work to a 5RM Push Press, then drop sets @ 95% and 90%
Conditioning:
Teams of 3:
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 3RM with a five second pause at bottom during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
100 Burpees for time.
EMOM including the first complete 3 thrusters (95/65)
Compare to 2014.12.17
Strength
1a) Fitness: Press 3×5 Linear Progression
Performance: Press, 3RM, then two drop sets at 95% and 90%
1b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)
Conditioning
3 rounds for time:
Strength:
Fitness: One deadlift, EMOM for 10 minutes at new linear progression weight. Do not work up.
Performance: One deadlift paused three seconds 2″ off ground, EMOM for 10 minutes starting at 75%. Work up but keep form tight.
Conditioning:
4 rounds, not for time, go unbroken on each: