Category Archives: Test Day

Monday the 16th

I.
3 ROUNDS (NFT)
10 Good Mornings
5 Strict Pull Ups
45s Bike

II.
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk

III.
50 Burpees
30 Overhead Squats 105/75#
50 Sit-ups

IV.
Run
Run for 21 minutes out, then take same route back.

V.
3 Rounds (NFT)
400m Sled Pull
100m Farmer’s carry

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

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Tuesday the 10th

New Six Week Cycle starts TODAY!
-Pre-cycle Test Week-
I.
3 Rounds (NFT)
:30 Dead Hang from pull up bar
7 Dumbbell Front Squats 35/25s#
150m Row
II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
III.
4 Rounds
5 Deadlift 185/135#
25 Double Unders
5 Cleans 185/135#
25 Double Unders
5 Jerks 185/135#
25 Double Unders
IV.
5 Rounds
100yd Sprint
Rest 2:00
V.
In a 10 minute window
Complete 3 sets of UB ME Strict Handstand Push-Ups
Score is added total of the three sets
VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 DB Shrugs
5 Inch Worms

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

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

Wednesday the 4th

I.
3 Rounds (NFT)
10 Hip Circle Squat
04 Rocky Pull-ups
08 Calorie Row

II.
Find a 1RM Back Squat

III.
5 Rounds
5 Front Squats 185/150#
100m Sprint
100m Framer’s Carry (pair 50/35#)
Rest :60

IV.
99 Bar Facing Burpees

V.
AMRAP (7)
ME of 3 Strict Pull-Ups
Score is total number of ub sets of 3 completed.

VI.
3 Rounds (NFT)
HS Stretch
14 Hip Extensions
10 Scorpions

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