Daily Archives: August 9, 2017

Thursday the 10th

I.
3 Rounds (NFT)
15 Push Ups
5 Strict Narrow Grip Chin-Ups
10 Band Pulls
 
II.
Find a 5RM Bench Press
(Try building to a heavy single then dropping back down to find your best set of 5)
 
III.
3 Rounds
Run 400m
21 Toes to Bar
7 Power Cleans 175/125#
 
IV.
Bike/Row 80 Calories
 
V.
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
 
VI.
3 Rounds (NFT)
10 Calves Raises
10 Pendlay Rows
10 GHD Sit-ups
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Filed under 3 Rounds, accessory work, assessment week, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning, Test Day, WOD

Wednesday the 9th

I.
3 Rounds (NFT)
10 Alt. Dumbbell Snatch 50/35#
5 Toes to Bar
4 Burpees

II.
3 Attempts at ME Touch and Go Power Clean to Push Jerk
140/100#
Rest 2:00 between efforts
Scores are best set AND total reps across 3 sets.

III.
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95#

IV.
Run 5k

V.
AMRAP (5)
ME of 3 Strict HSPU
Score is number of UB sets of 3.

VI.
3 Rounds (NFT)
Max Effort Front Sandbag Hold (100/65#)
10 Hollow Rockers
10 Lateral Raises

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Filed under 3 Rounds, accessory work, assessment week, benchmark, crossfit, interval training, Olympic Weightlifting, strength & conditioning, WOD