PERFORMANCE: TEST

STRENGTH TEST: (20:00)
Power Clean 2RM Touch & Go
-*Find 2RM touch & go weight

WOD:
20-10-30:
-Goblet Squats (@53+-/35+-)
-AMKB
-*400m Run in b/t rounds
-*Aim for unbroken

 

FITNESS:

 

STRENGTH TEST: (20:00)

Power Clean 2RM Touch & Go

-*Find 2RM touch & go weight

 

WOD:

20-10-30:

-Goblet Squats (@53-/35-)

-RKB

-*400m Run in b/t rounds

-*Aim for unbroken

 

PERFORMANCE: LIFT

STRENGTH: (15:30)
1&1/4 Front Squat (5x3)
-*Squat, then come up ¼ of the way, then down, then up
-*Find a heavy 3 in 5 working sets

-*Start 1st set at 60-65% of 1RM of Front Squat
-*8 minutes to warm-up to 60-65%, then 5E90OM (5 Rounds at :90 seconds each)

WOD: (16:00)
16 Rounds: (40on / 20transition)
-Round 1: CAL Assault Bike
-Round 2: DB or KB Deadlifts (@50+/35+)
-Round 3: Push Press (@75/55)
-Round 4: Box Jumps (@24/20)

 

FITNESS:

STRENGTH: (15:00)

1&1/4 Front Squat (5x3)

-*Squat, then come up ¼ of the way, then down, then up

-*Find a heavy 3 in 5 working sets

-*Start 1st set at 60-65% of 1RM of Front Squat

-*8 minutes to warm-up to 60-65%, then 5E90OM (5 Rounds at :90 seconds each)

 

WOD: (16:00)

16 Rounds: (40on / 20transition)

-Round 1: CAL Assault Bike

-Round 2: DB or KB Deadlifts (@50-/35-)

-Round 3: Push Press (@75-/55-) or DB Push Press (@35-/25-)

-Round 4: Box Jumps or Step-ups (@24-/20-)

 

PERFORMANCE:

STRENGTH TEST:
500M Row MAX EFFORT
-*DAMPER SETTING AT 5 FOR EVERYONE
-*Record time of completion AND average pace.

WOD:
4RFT:
-16 1-Arm DB Thrusters (@35+/25+; 8 per side)
-12 T2B
-75 DUs

 

FITNESS:

 

STRENGTH TEST:

500M Row MAX EFFORT

-*DAMPER SETTING AT 5 FOR EVERYONE

-*Record time of completion AND average pace.

 

WOD:

4RFT:

-16 1-Arm DB Thruster (@35-/25-; 8 per side)

-12 Knees to Chest or Parallel

-75 Double-taps or 150 SUs

 

PERFORMANCE: METCON

WOD:
Crossfit Open WOD 13.1 (Clean Version Modified)
17AMRAP:
-40 Burpees
-30 Cleans (power or full; @75/55)
-30 Burpees
-30 Cleans (@135/95)
-20 Burpees
-30 Cleans (@165/115)
-10 burpees
-30 Cleans (@205/145)

 

FITNESS:

 

WOD:

Crossfit Open WOD 13.1 (Clean Version Modified)

17AMRAP:

-40 Burpees

-30 Cleans (power or full; @55-/35-)

-30 Burpees

-30 Cleans (@95-/75-)

-20 Burpees

-30 Cleans (@135-/95-)

-10 burpees

-30 Cleans (@165-/115-)

 

PERFORMANCE: SKILL
STRENGTH: (20:00)
Rope Climb & HSPUs 10EMOM:
-Odd minute: 2-4 Rope Climbs

-Even minute: 6-8 HSPUs
WOD:
CHIPPER:

-800m Run
-25 GHDs or Weighted Sit-ups (@45/25)

-25 Pull-ups
*Rest 2 minutes...
-400m Run
-25 DB Push Press (2 DBs @35+/25+)

-25 Hollow Rocks

 

FITNESS: STRENGTH: (20:00)
Rope Climb & HSPUs
10EMOM:
-Odd minute: 2-4 Rope Pulls
-Even minute: 5-6 Box/Pike HSPUs WOD:
CHIPPER:
-800m Run
-25 Weighted Sit-ups (@45-/25-) or Abmat Sit-ups

-25 Jumping Pull-ups or Ring Rows

*Rest 2 minutes...

-400m Run
-25 DB Push Press (2 DBs @35-/25-)

-25 Hollow Rocks

PERFORMANCE: LIFT

STRENGTH: (20:00)
Back Squat (20rep Max)
-*Find your 20 rep max back squat
-*Focus on quality and do not rush the reps

OPTIONAL TEMPLATE WARM-UP BELOW:
-2x10 @empty bar
-2x8 @40%
-2x6 @50%
-1x5 @60%
-*then athlete will continue from there to 1 working set of 20 reps

WOD: (12:00)
12EMOM:
-Minute 1: Box Jumps (@24/20)
-Minute 2: Wall Balls (@20/14)
-Minute 3: 30 DUs + Max RKBs (@70+53+)

 

FITNESS:

 

STRENGTH: (20:00)

Back Squat (20rep Max)

-*Find your 20 rep max back squat

-*Focus on quality and do not rush the reps

 

OPTIONAL TEMPLATE WARM-UP BELOW:

-2x10 @empty bar

-2x8 @40%

-2x6 @50%

-1x5 @60%

-*then athlete will continue from there to 1 working set of 20 reps

 

WOD: (12:00)

12EMOM:

-Minute 1: Box Jumps (@24-/20-)

-Minute 2: Wall Balls (@20-/14-)

-Minute 3: 30 DUs + Max RKBs (@70-/53-)