Category Archives: benchmark

Thursday the 5th

I.
3 Steady Rounds
5 BB Snatch Balance
15 Lunges
10 Toes to Bar
10 Dislocates

II.
3 Attempts at Max Rep BW Overhead Squat
Rest 3:00 Between Efforts

III.
“Elizabeth”
21-15-9
Squat Cleans 135/95#
Ring Dips

IV.
Bike 100 Calories

V.
3 Rounds (NFT)
10 DB Row
10 Good Mornings (135/95#)
45s HS Hold

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

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

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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

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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

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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

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