Daily Archives: August 7, 2017

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs
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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD