Strength
Shoulder Press, 5-6 sets, working up to heavy single @20X1
Set 1 – 50% of possible 1RM x 3
Set 2 – 75% of possible 1RM x 2
Set 3 – 85% of possible 1RM x 1
Set 4 – 90-95% of possible 1RM x 1
Set 5 – Set 1RM
Set 6 – (optional) exceed weight used in set 5
Conditioning
For time:
Strength
1A) 4x 4-6 Front Squat @21X1
– rest 20 seconds –
1B) 4x 4-6 Tall Box Jump
– rest 3 minutes –
Conditioning
For time:
12-10-8-6-4-2 reps of:
10 minute time cap
Strength
1A) 3x 6-8 Bench Press @20X1
– rest 20 seconds –
1B) 3x 4-6 Dynamic Push Ups
– rest 60 seconds –
1C) 3x 2 Rope Climbs, legless for advanced athletes
– rest 60 seconds –
Conditioning
Four rounds:
Against a 2 minute running clock, complete the following:
0845 Weightlifting
1) Work to heavy single of Snatch Balance
2) Work to a heavy single “Shankle complex”: 1 clean deadlift + 3 pulls (from hang) + 1 hang clean + 2 jerks
1000 CrossFit
Working in teams of 2:
24 minute AMRAP:
One partner works while the other partner runs 300m with medicine ball (20/14).
Score is total rounds/reps completed.
Strength
1A) 3×6-8 Romanian Deadlift @30X1
– rest 60 seconds –
1B) Max reps Rings Dips @20X1
– rest 60 seconds –
Conditioning
For time:
Special Event: Farewell Coach Emily
Warm-up starts at 5:45 p.m. & the workout starts at 6:00 p.m. The warm up period is REQUIRED to participate in the workout.
The Outlaw Total
With a 50:00 running clock:
0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
Score is total pounds of best effort in each snatch, C&J, & 3RM FS plus total reps from “Cindy” portion.
Post-workout beers at Three Notch’d! Join us starting around 7:30 p.m.