Tag 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

Friday the 18th

I.
3 Rounds (NFT)
5 Snatch Balance
7 Box Jumps
4 Strict Chest to Bar Pull Ups
 
II.
Find 3RM OHS
 
III.
200 DUs
100 Air Squats
50 Push Ups
25 Burpees to 6″ Target
 
IV.
1k Swim
1k Run
1k Row
 
V.
Sotts Press Ladder
EMOM (until failure)
3 Reps from behind the neck
45/35#
Add 10/5# until failure
 
VI.
3 Rounds (NFT)
35s HS Hold
10 BB Hip Extensions
10 Inverted Rows

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Filed under 3 Rounds, accessory work, crossfit, EMOM, endurance, group ruck, 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

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

Friday the 11th

I.
3 Rounds (NFT)
7 BB OHS
7 Box Jumps
10 Cal Bike
II.
Snatch Pyramid
10 Snatch 155/115#
8 Snatch 175/125
6 Snatch 195/135
4 Snatch 215/145
2 Snatch 235/155
11 Minute Cap
III.
16.3
AMRAP (7)
10 Power Snatch 75/55#
3 Bar Muscle Ups
IV.
80 Bar Facing Burpees
V.
3 Rounds (NFT)
ME Overhead Sandbag Hold (80/50#)
10 Band Dislocates
10 GHRs

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Filed under 3 Rounds, accessory work, amrap, assessment week, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD