Sunday the 20th (at 11am)

squat

TEST WEEK

I.
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch @ 60-70% of 1-RM Snatch
(high hang, mid-thigh and then floor)
II.
Back Squat
Set 1 – 5 reps @ 40%
Set 2 – 3 reps @ 50%
Set 3 – 1 rep @ 60%
Set 4 – 1 rep @ 70%
Set 5 – 1 rep @ 70%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 101-102%
Set 8 (optional) – Exceed Set 7 weight
III.
50 Meter Handstand Walk (3 x 50s HS Hold)
IV.
30 Calorie Row
30 Burpees
30 Hang Cleans (135/95 lbs)

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, WOD

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