May 11, 2015
Strength
1a) Fitness: Bench Press, 3×5 LP
Performance: Bench Press, 5RM, then one drop set @ 90%
1b) 3×2 16′ Rope Climb, legless if possible
Conditioning
3 Rounds of:
- A) 1:00 Max Effort Burpees (100% effort, do not game for overall score)
Rest 1:00
- B) 80% of Burpees from A (in 1:00)
Rest 1:00
Record score of part “A” for each round.
May 10, 2015
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift 2RM
Conditioning
30-20-10
- Kettlebell Snatch (53/35)
- Air Squats
- Toes to Bar
May 8, 2015
0845 Weightlifting
1) Snatch, pause two seconds 2″off floor and two 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%.
1000 CrossFit
Strength:
Work to a 5RM Push Press, then drop sets @ 95% and 90%
Conditioning:
Working in teams of four, OPWAAT, 15 minutes, as many reps as possible:
- 3 Rope Climbs
- 30 Wall Ball (20/14)
- 9 Wall Walks
- 30 Slam Ball (40/30)
Important notes:
a) 150 burpees must be completed by the end of time or the team is disqualified. Burpees are an exception to the OPWAAT condition- burpees can be worked simultaneously to the AMRAP.
b) The rope climbs, and only the rope climbs, can be done at any point in the round. Once one rope climb has started however all three must be completed for that round. Once three are done the team must move on to a new movement (you may not do 6 climbs in a row).
May 7, 2015
Strength:
Fitness: Back Squat, 3×5 Linear Progression
Performance: Work to a 5RM with a two second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning:
7 minutes, as many rounds as possible:
- 4 Box Jumps (30/24, jump unless you feel unsafe doing so)
- 8 Kettlebell Swings (70/53)
- 32 Double Unders
Mobility
Hip internal rotation with KB
May 5, 2015
Strength
1) 5 minutes of handstand practice
2a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop set: 95% and 90%
2b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)
Condtioning
Teams of 2, OPWAAT, as many rounds as possible in 20 minutes of:
- 3 Power Snatches (135/95)
- 6 Ring Dips – no kipping
- 9 Pull Ups
- 250m Row
Alternate whole rounds