Tag Archives: 1RM

Monday the 14th

(Assessment Day 5 of 10)

I.
3 Rounds (NFT)
7 Empty Bar Thrusters
100m Run
30s Plank

II.
Find 1RM Jerk from Rack

III.
AMRAP (7)
9 Thruster 105/75#
9 Pull-ups

IV.
Shuttle Sprints
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
4 Attempts to find fastest time
Rest as needed between efforts.

V.
3 Rounds
Strict Ring Dips
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 3:00 in between Rounds

VI. 3 Rounds (NFT)
ME Farmer’s Carry (pair 70/50#)
DB Rows
30 UB Single-unders (alt. feet)

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD

Friday the 4th

I.
Snatch Warm-up
 
II.
1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
 
III.
AMRAP (10)
Climb the Ladder
5 Wallballs 30/20/14#
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
 
IV.
3 Rounds
Run 400m
15 Strict HSPU
Rest :60
 
V.
3 Rounds (NFT)
10 Hurdlers
30s Superman Hold
10 GHD Sit-ups

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Wednesday the 2nd

I.
3 Rounds (NFT)
35s Front Rack Hold
7 Tall Jerks
7 Squat Jumps
 
II.
Find 1RM Clean Complex
Clean + Front Squat + Jerk
 
III.
1k Sandbag Carry
80/50#
 
IV.
AMRAP (5)
ME Calories on Rower
Rest 2:00
AMRAP (5)
ME Ring Muscle Ups
 
V.
3 Rounds (NFT)
10 Lateral Raises
60s OH Plate Hold
100m Jog

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Tuesday the 2nd

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Step-ups
14 GHD Hip Extensions
 
II.
Find “1RM” Box Squat
 
III.
100 Push Ups
75 Kettlebell Swings 70/53#
50 Sit Ups
25 Bar Muscle Ups
 
IV.
Bike 25 Calories
25 Thrusters 95/65#
Rest :60
Bike 20 Calories
20 Thrusters
Rest :60
Bike 15 Calories
15 Thrusters
 
V.
3 Rounds (NFT)
7 Narrow Grip Chin-ups
10 Evil Wheels
2 Minute Hamstring Mobility

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