Tag Archives: 1RM

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

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

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

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