Monday the 26th

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Cycle 2 – Test Week Day 1

I.
3 Rounds
14 Calories on the Assault Bike
07 Tall Jerks
07 “Tall” Box Jumps, NO BOUNDING

II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

III.
Row 800m
100 Double Unders
50 CTB Pull Ups

IV.
3 attempts at a max effort free-standing HS Hold (Supported as a MOD)

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Filed under crossfit, fitness, New Cycle, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Friday the 23rd

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I.
3 Rounds
10 Dislocates
100m Row
10 Lunges

II.
Find 1RM Low Hang Clean + Jerk

III.
2 Mile Run

IV. Please choose ONE of the following:

a. 
Max reps in 1 minute of GHD Sit-ups

b. 
Max reps in 1 minute of Hip Extensions

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Filed under crossfit government island, endurance, Olympic Weightlifting, WOD

Thursday the 22nd

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I.

3 Rounds

10 Scorpions

100m Run

10 Wall Balls

II.

3 Rounds

1k Bike

25 Weighted Sit-ups (25#)

20 Box Jumps (24/20″)

15 Strict Pull-ups

III.

3 Rounds

30 UB DUs

100m Farmer’s Carry (pair 53/35# KB)

10 Evil Wheels

 

 

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Wednesday the 21st

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I.
3 Rounds
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders

II.
Find 1RM Strict Press

III.
3 Rounds
21 Calorie Row
21 Power Snatch 95/65#

IV.  Please choose ONE of the following:

a.
ME HS Hold

b. 
ME strict HSPU in one attempt

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Tuesday the 20th

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I.
3 Rounds
10 Snatch Grip Deadlifts
15 Sit Ups
10 Calorie Row

II.
Find 1RM Low Hang Snatch

III.
AMRAP (10)
9 Deadlifts 275/185#
12 Bar Facing Burpees
Run 200m

IV.
6 Rounds (:30 on :60 off)
Max Calories on Bike
Score is total Calories

V. Please choose ONE of the following:

a.
Max time dead hang from pull-up bar with 40/25#

b.
Death by Strict Pull-Ups

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Filed under amrap, crossfit, fitness, Test Day, WOD