“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3 (Increasing) Complete 3 rounds of: 500m Row 15 Hang Power Cleans 35/25 15 Lateral Burpees Rest 1 minute PERFORMANCE Pause Back Squat 5-5-5 Increasing RDL 3×8 Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 12 Hang Power Snatch 50/35 9 Wall Balls Post load and scores […]
CONTINUE READINGFITNESS Every 90secs for 8 sets: 2 Front Squats + 1 Thruster (Increasing) For Time: Row 1000m 60 Wall Balls 30 Pull Ups PERFORMANCE Pause Back Squat 3-3-3-3 Across (10-7-5-5 Warm up sets) Complete as many reps as possible in 13 minutes of: 15 Power Cleans 60/40 20 Front Squats 60/40 100 Double Unders Post […]
CONTINUE READINGFitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 20-30sec Bar Hang Complete 3 x 4 minute AMRAPs of: 500m Row Max Wall Balls in remaining time Rest 1 minute Performance Floor Press 5-5-5-5-5-5 Increasing 3 rounds for time of: 21 Ring Dips 10 Hang Power Clean 80/52.5 2 Rope Climbs 20ft Rx+ 90/60 Post load […]
CONTINUE READINGFitness 4 Sets: 8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row For Time: Buy in: 40cal Row –Then— 2 rounds of: 15 Push Press 40/30 25 Burpees 50 Walking Lunges Performance Strict Pull Ups 4×5 Bent Over Row 4×5 Complete as many rounds as possible in 13 minutes of: 3 Ring Muscle Ups […]
CONTINUE READINGFitness Front Squat 5-5-5-5-5 Increasing Complete 3 rounds of: 500m Row 20 Box Jump Overs 15 Hang Power Cleans 40/30 Rest 1 minute Performance Every 90secs for 6 sets: 5 Front Squats Across Complete 4 rounds for time of: 10 Deadlifts 120/80 – RX+ 135/90 6 Bar Muscle Ups 75 Double Unders Post load and […]
CONTINUE READINGTESTING WEEK Fitness and Performance 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 61/43 20 Ring Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat Optional: “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups Post load and scores to the whiteboard.
CONTINUE READING