A. Press - Find a max in 10 Minutes
B. Jerk - Find a max in 10 Minutes
C. AMRAP 6
10 Wallball 20/14#
6 Toes to bar
Rest 3 Minutes
AMRAP 6
10 KB Swings 70/53#
6 HSPU
A. Deadlift - 15 minutes to find a max unbroken triple
B. Deadlift - AMRAP In 5 @ 90% of triple
C. AMRAP 10
30 Double Unders
10 Box Jumps
10 Burpees
Notes:
This week and next week we will be retesting a number of workouts and lifts! Even if you weren't as consistent as you wished you were during the past 6 weeks, try and make it in to as many classes these next two weeks. You will probably be surprised by your progress.
Today is a retest of 8/16/2016
Progression
A1. Muscle Up Transition - 5 x 3
A2. Muscle Up Kip - 5 x 2
A3. Ring Dip - 5 x 5
Advanced
A. Muscle Up + Ring Dip - 5 x Max Reps - Rest 2 Minutes between
- Perform a full muscle up, and then perform a strict dip.
B. AMRAP 10
500m Row
10 DB Man Makers 45/25#
20 Alternating DB Lunges 45/25#
A. Power Clean + Hang Squat Clean - 5 x 1+1 - Build across sets
B. AFAP
1 Mile Run @ 90%
35 Toes to bar
Rest 3 Minutes
1 Mile Run @ 90%
35 Toes to bar
A1. Power Jerk - 5 x 3 - Build across sets
A2. Single Arm Bent Row - 5 x 5 e/s
B. AMRAP 8
10 HSPU
10 Alternating Pistols / 20 Air Squats
10 Power Snatches 75/45#
A. Deadlift - Work to a heavy 1.1
- Rest a maximum of 5 seconds between singles
B. Weighted Bowler Squat - 4 x 10 e/s
- Hold two kettlebells / dumbbells, hinge at the hips and bend at the knee using the opposite leg as counter balance by extending the leg behind
C. CrossFit Team Series Workout #1
AFAP
100 double-unders
25 toes-to-bars
25 deadlifts (225 / 155 lb.)
50 box jump overs (24 / 20 in.)
- This is performed as an individual but you have the option of completing as a team. This is a relay event, so partner 1 completes the entire workout before tagging the next partner.
A1. Back Squat - 5 x 3 - Build across sets
A2. Single Arm DB Press - 5 x 6 e/s
B. 3 Rounds
15 Unbroken Thrusters 95/65#
Rest 30 Seconds
15 Unbroken Pull Ups
Rest 30 Seconds
C. AMRAP 3
ax Height Burpees
I. Strength
Jerk - Build to a heavy single
II. Conditioning
CrossFit Team Series Workout #3
In Teams of Two
Max Calories rowed in 5 minutes
Max Push presses in 5 minutes 115/80#
I. Strength
A. Squat Clean - Build to a heavy single
B. EMOM 8
8 Toes to bar
4 HSPU
II.Conditioning
AFAP
75 Wallball
15 Power Cleans 185/125#
I.Strength
A1. Bent Row - 5 x 5
A2. Floor Press + Hold - 5 x 5 + 20 second hold on last rep
II. Conditioning
AFAP
800m Run
Rest 4 Minutes
800m Run
Rest 4 Minutes
AMRAP 6
5 DB Snatch e/s
10 Situps
30 Double Unders