Month: October 2016
Strength: Split Jerk (2 sec pause at bottom of dip & 2 sec pause in the catch): 5×2 Conditioning (Competition): For Time: 75 KBS (70/53)* *5 Burpees EMOM (starting with the first minute)
Strength: Choose one of the following options: A. Back Squat: 5×3 (start at 80-85% 1RM) B. Back Squat: Find 1RM, then -20% for 2×3 Conditioning (Practice): For Time (cap 17:00) 15 CTB Pull Ups 800m run 20 Pull Ups (chin over bar) 400m Run 50 Box Jump Overs/Step Overs (24/20)
Open Gym today from 10AM – 12PM! Yoga meets after at 12:30PM!
Today’s Schedule: 9AM – Foundations 10AM – CrossFit 11AM – CrossFit 12PM – Olympic Lifting Focus of Today’s Foundations: Clean Rowing Box Jumps Technique: Snatch Conditioning (Practice): In teams of 2, complete the following with one person working at a time 20 min AMRAP: 15 Snatches (135/95 or 60%) 30 Pull Ups 60 Wall Balls
Strength: Bench Press: (choose one of the following rep schemes) 5×3 1RM, then -20% for 2×3 (for those who didn’t test out last week or would like a redo) Conditioning (Practice): 4 Rounds: 15 Cal Bike or Row (rotating at 1 min, even if you haven’ completed the 15 cals) 10 Box Jump Overs/Step Up …