Strength
1A) Fitness: 3×5 Press linear progression, then 2×5 Push Press at +10-20%.
Performance: Work to 3RM press, then two drop sets at -5% & -10%
1B) 3×2 16′ Rope Climbs, work in some legless climbs if possible
Conditioning
2k Row
Compare to 2014.08.22
Strength
Fitness: Clean deadlift + hang clean. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple clean, then two drop sets at -5% & -10%.
Performance Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
9 Minutes, as many rounds as possible:
Strength
1A) Fitness: 3×5 Back Squat linear progression; do a fourth set if time allows
Performance: Back Squat, heavy triple. If you have time do two drop sets at -5% & -10%
1B) Ring Dips, 3x max effort Weighted-to-Unweighted (dumbell between feet, then drop and continue)
Conditioning
3 Rounds:
Rest 2 minutes
Strength
Fitness: Snatch deadlift + hang snatch. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple snatch, then two drop sets at -5% & -10%.
Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
3 Rounds:
Compare to 2013.09.17
0845 Weightlifting
Fitness: Skill work as prescribed
Performance: 1RM Snatch, 1RM Clean & Jerk
0900 Whole Life Challenge Inventory
10 minutes, as many rounds as possible:
1000 CrossFit
Working in teams of four:
Then, 20 minutes, as many rounds as possible of:
*OPWAAT