Category Archives: assessment week

Thursday the 17th

I.
3 Rounds (NFT)
:30 HS Hold
10 Calorie Bike
8 Broad Jumps
 
II.
Find 1RM Power Clean
 
III.
“Diane”
21-15-9
Deadlift 225/155#
HSPU
 
IV.
Run 1 Mile
 
V.
UB Muscle Up Test
1-2-3-4-5-6-5-4-3-2-1
 
VI.
3 Rounds (NFT)
10 Scorpions
10 Dislocates
:30 Hollow Hold
Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, assessment week, benchmark, crossfit, fitness, Olympic Weightlifting, Pre-Cycle Test Day, skill, strength & conditioning, WOD

Wednesday the 16th

Assessment Day 7 of 10
I.
3 Rounds (NFT)
5 Squat Cleans 75/55#
5 Push Press 75/55#
10Walking Lunge Steps
 
II.
EMOM (until failure)
5 Bar Facing Burpees
1 Squat Clean and Jerk 160/120#
Add 10/5# each minute
(Both movements in same minute)
 
III.
AMRAP (10)
10 DB Front Rack Walking Lunge Steps 50/35s
Row 15 Calories
 
IV.
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UB Sets of Double Unders
 
V.
3 Rounds (NFT)
10 DB OHS 50/35# (5 each arm)
20 Hammer Curls (10 each arm)
5 Strict T2B

Leave a comment

Filed under 3 Rounds, accessory work, amrap, assessment week, benchmark, CroosFit, fitness, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 15th

I.
3 Rounds (NFT)
10 Hip-Circle Squats
10 Calorie Row
10 Good Mornings
 
II.
Find a 1RM Back Squat
 
III.
“Fight Gone Bad”
3 Rounds
1:00 Wallballs 20/14#
1:00 Sumo DLHP 75/55#
1:00 Box Jumps 20/16″
1:00 Push Press 75/55#
1:00 Row for Calories
1:00 Rest
 
IV.
3k Row
 
V.
AMRAP (5)
ME of 4UB Strict Pull Ups
Score is number of UB sets completed.
 
VI.
3 Rounds (NFT)
35s Superman Hold
10 Hip Extensions
7 Evil Wheels

Leave a comment

Filed under 3 Rounds, accessory work, amrap, assessment week, benchmark, challenge, crossfit, endurance, fitness, interval training, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Friday the 11th

I.
3 Rounds (NFT)
7 BB OHS
7 Box Jumps
10 Cal Bike
II.
Snatch Pyramid
10 Snatch 155/115#
8 Snatch 175/125
6 Snatch 195/135
4 Snatch 215/145
2 Snatch 235/155
11 Minute Cap
III.
16.3
AMRAP (7)
10 Power Snatch 75/55#
3 Bar Muscle Ups
IV.
80 Bar Facing Burpees
V.
3 Rounds (NFT)
ME Overhead Sandbag Hold (80/50#)
10 Band Dislocates
10 GHRs

Leave a comment

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

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

Leave a comment

Filed under 3 Rounds, accessory work, assessment week, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning, Test Day, WOD