Sep 15, 2015
Strength
5-6 sets of Bench Press @20X1 tempo performed at the following reps and percentages
Fitness: Sets 1,2,3 do 4-6 reps & sets 4,5,6 do 2-3 reps
Performance work off the following reps and percentage:
- Set 1: 3 @50% of 1RM
- Set 2: 2 @75% of 1RM
- Set 3: 1 @ 85% of 1RM
- Set 4: 1@ 90-95% of 1RM
- Set 5: 1 @ 101-103% of 1RM (*establishing new 1RM)
- Set 6 (optional): Exceed set 5
Rest 3 minutes between sets. Use this time to work on mobility and activation drills.
Conditioning
3 minutes, as many burpees as possible. Get some.
Sep 14, 2015
Conditioning
4 rounds of:
4 minutes to complete:
- 25 Kettlebell Swings (70/53)
- 400m Run
- Max Double Unders in time remaining
4 minutes rest between rounds
Sep 13, 2015
Strength
Performance:
5 Back Squat @ 50% of 1RM
– rest 60 seconds –
3 Back Squat @75% of 1RM
– rest 60 seconds –
1 Back Squat @85% of *possible* 1RM
– rest 60 seconds –
1 Back Squat @90-95% of possible 1RM
– rest 2 minutes –
Max Strict Pull Ups
– rest 2 minutes –
1 Back Squat @101-103% of 1RM
– rest 2 minutes –
Max Strict Pull Ups
– rest 2 minutes –
1 Back Squat @103+% of 1RM
– rest 2 minutes –
Max Strict Pull Ups
Fitness:
Same as above but for back squat, sets 1,2,3 complete 4-6 reps with a 30X1 tempo, for sets 4,5,6 complete 2-3 reps with a 30X1 tempo.
Conditioning
2 rounds for max reps/meters:
- 2 minutes of Rowing
- 2 minutes of Box Jump Overs (24/20)
Record score for each of the 4 peices
Sep 11, 2015
0845 Weightlifting
1000 CrossFit
In teams of 2, complete 3 rounds for max reps of:
- 60 seconds Wall Ball (20/14)
- 60 seconds rest*
- 60 seconds Push Ups
- 60 seconds rest
- 60 seconds Box Jumps (24″/20″)
- 60 seconds rest
- 60 seconds Push Press (75/53)
- 60 seconds rest
- 60 seconds Sit Ups
- 60 seconds rest
*One partner works for the entire 60 seconds, then rests while the other partner performs the movement for 60 seconds. Each partner will cycle through until they complete each station three times.
Sep 10, 2015
Strength
Snatch Grip Deadlift 3-3-3-3
Conditioning
3 sets for time of:
- 10 Hang Power Snatch (115/75)
- 20 Box Jump Overs (24/20)
- 400m Run
– Rest 3 minutes between sets –
Mobility
Wall hip internal rotation, 2 minutes per side
