Monthly Archives: May 2017

Thursday the 1st

I.
3 Rounds (NFT)
7 Tall PVC Jerks
Row 250m
7 BB Push Press

II.
Find 1RM Split Jerk

III.
21-15-9-3
Push Jerk 135/95#
Calorie Bike/Row

IV.
AMRAP (8)
20 Double Unders
8 Ring Dips
30 Double Unders
10 Ring Dips
40 Double Unders
12 Ring Dips
**Start over at the beginning**
V.
3 Rounds (NFT)
40s Front Rack Hold @ 105%
14 GH Hip Extensions
10 DB Row

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Filed under 3 Rounds, accessory work, amrap, benchmark, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Wednesday

I.
3 Rounds (NFT)
10 Kettlebell Swings 53/35#
07 BB Hang Squat Snatch
10 Dislos

II.
Find 1RM Snatch

III.
3 Rounds
200m Weighted Run
10 Power Snatch (95/65#)
20 MedBall Russian Twist (20/14#)

IV.
3 Rounds
5 Rope Climbs/10 L Pull-ups
100m Farmer’s Carry (Pair 50/35#)

V.
3 Rounds (NFT)
40s Weighted plank
10 GHD Sit-ups
5 Box Jumps (30/24″)

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Filed under 3 Rounds, crossfit, fitness, Olympic Weightlifting, Test Day, WOD

Tuesday the 30th

TEST WEEK/END of CYCLE

I.
3 Rounds (NFT)
10 Scorpions
7 Light Kang Squats
50m High Knees

II.
Find your 5RM Touch and Go Deadlift

III.
4 Rounds (AFAP)
12 Hang Power Cleans 95/65#
10 Thrusters
8 Burpees

IV.
Every 2 Minutes Until Failure:
Row 200m
4 Toes to Bar
Round 2: 6 T2B
Round 3: 8 T2B
Round 4: 10 T2B
Etc…

V.
3 Rounds (NFT)
10 Crossovers
14 GHRs
40s HS Hold

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Filed under 3 Rounds, accessory work, crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Monday the 29th (@1000)

Class will meet at 10am

Memorial Day

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Filed under benchmark, chipper, coast guard crossfit, crossfit, endurance, strength & conditioning, WOD

Friday the 26th

I.
3 Rounds (NFT)
7 Broad Jumps
:35s Ring Hold
7 OH Squats (BB)

II
Back Squat 4×4 @80-90%

III.
Row 500m
20 Power Snatch 75/55#
Row 400m
15 Power Snatch
Row 300m
10 Power Snatch
Row 200m
5 Power Snatch
Row 100m
1 Power Snatch

IV.
5 Rounds
100m Run
10/7/5 Strict HSPU (pick a rep scheme)

V.
3 Rounds (NFT)
10 DB Row
7 Seated BB Hip Extensions
5 Russian Dips

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Filed under 3 Rounds, accessory work, chipper, crossfit government island, Power Lifting, strength & conditioning, WOD