Thursday

I.
3 Rounds(NFT)
10 GHRs
50′ Bear Crawl
10 Push Press 65/95#

II.
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(You may use a Rack or Blocks.)

III.
Every 3 Minutes until failure
Row 14 Calories
120Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.

IV.
For Time:
2 x 50′ Sled Push
(AHAP)

V.
3 Rounds (NFT)
10 Front Raises
30s HS Hold
50″ Crab Walk

Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, fitness

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

Leave a comment

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

Leave a comment

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

Friday the 6th

I.
3 Rounds
10 Dumbbell Push Press
10 Box Step Ups
45s Plank

II.
Find a 1RM Strict Press

III.
AMRAP (14)
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
5 L Pull-ups
10 Calorie row

IV.
Run 7k

V.
3 Rounds (NFT)
30s Superman Hold
14 Front raises
14 GHD Sit-ups

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, endurance, fitness, strength & conditioning, 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

Leave a comment

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