Tag Archives: benchmark

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

Wednesday the 9th

I.
3 Rounds (NFT)
10 Alt. Dumbbell Snatch 50/35#
5 Toes to Bar
4 Burpees

II.
3 Attempts at ME Touch and Go Power Clean to Push Jerk
140/100#
Rest 2:00 between efforts
Scores are best set AND total reps across 3 sets.

III.
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95#

IV.
Run 5k

V.
AMRAP (5)
ME of 3 Strict HSPU
Score is number of UB sets of 3.

VI.
3 Rounds (NFT)
Max Effort Front Sandbag Hold (100/65#)
10 Hollow Rockers
10 Lateral Raises

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Filed under 3 Rounds, accessory work, assessment week, benchmark, crossfit, interval training, Olympic Weightlifting, strength & conditioning, WOD

Friday the 28th

I. 3 Rounds (NFT)
100m Row
10 Banded Good Mornings
5 Box Jumps 24/20″
 
II.
Sumo Deadlift
10×3 @ 70% of 3RM
 
III.
“Eva”
5 Rounds
Run 800m
30 KB Swings 70/53#
30 Pull Ups
 
IV.
4 Rounds
5 Power Cleans 185/145/105#
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest :90
 
V. 3 Rounds (NFT)
10 Dumbbell OHS (5 each)
50s Hollow Hold
10 Scorpions

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Filed under 3 Rounds, accessory work, benchmark, crossfit, crossfit government island, endurance, fitness, interval training, Power Lifting, strength & conditioning, WOD