Jul 19, 2015
Strength
Fitness:
1a) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
1b) 4×5 Back Squat LInear Progression @ 30X0, Rest 2 Minutes
2) 3x :30 Weighted Plank, AHAP with perfect midline
Performance:
1a) 5x Back Squat @ 30X0 tempo, Rest 2 minutes
1b) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
For the back squat (performance), perform the following reps and percentages:
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 1 reps
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
2) 1 Max Effort set of Back Squats @ 85% of highest single of the day @ 30X0 Tempo; Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
Jul 17, 2015
0845 Weightlifting
1) Overhead squat, establish a 3RM for the day
2) Clean and Jerk, paused one second at knee and one seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
In teams of two, OPWAAT, complete the following as quickly as possible:
- 100 Pull-Ups
- 100 Kettlebell Swings (53/35)
- 100 Double-Unders
- 100 Overhead Squats (95/65)
Jul 16, 2015
Don’t forget to come out Sunday at noon for Restore!
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3RM paused one second during first rep only, then two drop sets @ 90%
Conditioning
For time:
- 20 Shoulder to Overhead (135/95)
- 200 Meter Run
- 15 Shoulder to Overhead
- 400 Meter Run
- 10 Shoulder to Overhead
- 600 Meter Run
Jul 14, 2015
Strength
Fitness: Every minute on the minute (EMOM) for 15 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM x 15, one snatch, start 75% and work up
Conditioning
3 rounds for time:
- 20 Wall Ball (20/14)
- 15 KB Swings (53/35)
- 10 Pull Ups (Fitness) or 10 Chest to Bar Pull Ups (Performance)
Jul 13, 2015
Strength
Every 90 seconds for 12 minutes (8 sets) : 1 Push Press + 1 Push Jerk + 1 Split Jerk
Racks may be used. Work up in weight throughout with zero misses. Take the weight down if form degrades.
Conditioning
- 3 min max effort (ME) burpees
3 min rest
- 2 min ME burpees
2 min rest
- 1 min ME burpees
Record score for each round
