Jun 16, 2016
Strength
3 Rounds:
- 3 Dip Negatives with Pause (3s down / 10s hold)
- 6 Hanging Tuck + Single Leg Extensions (3 each leg with 3s hold)
- 10 Shoulder Shrugs + 10s Support Hold on the last rep
Rest 30-60s between exercises.
Conditioning
Complete as many reps as possible in 2:00 of:
Rest 1:00
Complete as many rounds and reps as possible in 10:00 of:
- 10m Overhead Walking Lunge (45/25)
- 10 Burpees to a Plate
Rest 1:00
Complete as many reps as possible in 1:00 of:
Jun 14, 2016
Strength
Deadlift
Performance:
- 9 @ 65%
- 7 @ 70%
- 5 @ 75%
- 9 @ 70%
- 7 @ 75%
- 5 @ 80%
- 2 x 3 @ 92%
Fitness:
*Performance will use 90% of their max from 2016.03.28 as their training max.
Conditioning
“DT”
Five Rounds for Time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
Jun 13, 2016
Strength
Bench Press
Performance: 5 x 5 @ 80%
Fitness: 4 x 4-6 @ 20X1
*Performance will use 90% of the max from 2016.05.23 as their training max.
Conditioning
3 Sets, for max reps:
- :30 Double Russian Kettlebell Swings (53/35)
- :30 Rest
- :30 Toes to Bar
- :30 Rest
- :30 Assault Bike
- :30 Rest
- :30 Double Unders
- :30 Rest
Jun 9, 2016
Scheduling Note
Due to the Blue Ridge Invite this Saturday, 06.11, we have a changed schedule:
- Olympic Weightlifting Class will be cancelled.
- The 1000 CrossFit class has been moved to 1100, during the competition lunch hour.
Strength
Deadlift
Performance:
- 10 @ 60%
- 8 @ 65%
- 6 @ 70%
- 10 @ 65%
- 8 @ 70%
- 6 @ 75%
- 2 x 3 @ 89%
Fitness:
*Performance will use 90% of their max from 2016.03.28 as their training max.
Conditioning
For Times:
At 0:00:
- 15/12 Calories on the Assault Bike
At 1:30:
- 15 Unbroken Thrusters (115/75)
At 3:00:
- 15 Unbroken Thrusters (115/75)
At 4:30:
- 15 Unbroken Thrusters (115/75)
At 6:00:
- 20/15 Calories on the Rower
