Tag Archives: Power Lifting

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

Thursday the 10th

I.
3 Rounds (NFT)
15 Push Ups
5 Strict Narrow Grip Chin-Ups
10 Band Pulls
 
II.
Find a 5RM Bench Press
(Try building to a heavy single then dropping back down to find your best set of 5)
 
III.
3 Rounds
Run 400m
21 Toes to Bar
7 Power Cleans 175/125#
 
IV.
Bike/Row 80 Calories
 
V.
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
 
VI.
3 Rounds (NFT)
10 Calves Raises
10 Pendlay Rows
10 GHD Sit-ups

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Filed under 3 Rounds, accessory work, assessment week, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning, Test Day, WOD

Monday the 7th

I.
3 Rounds
5 Rocky Pull-ups
10 Sit Ups
10 Band Pulls

II.
Find 2RM Bench Press

III.
AMRAP (27)
800m Row
21 Overhead Squat 95/65#
21 Pull Ups

IV.
4 Rounds
15 Cleans 155/115#
15 Toes to Bar
Rest :60

V.
3 Rounds ( NFT)
45s Weighted Plank
10 Around the Worlds
100m Farmer’s Carry

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

Thursday the 3rd

I.
3 Rounds (NFT)
10 Cross-Overs
15 UB DUs
7 DB Rows (each arm)

II.
Find 3RM Sumo Deadlift
NO BOUNCE

III.
3 Rounds
5 Stand-ups (25#)
15 Burpees
20 Dumbbell Snatch 50/35# (alternate arm every 5 reps)

IV.
2 Rounds
49 Double Unders
14 Clean and Jerk 135/95#
Rest 2:00
2 Rounds
35 Double Unders
7 Clean and Jerk

V.
3 Rounds (NFT)
60s Plank Hold
5 Strict T2B
10 Reverse Curls

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Filed under 3 Rounds, accessory work, crossfit, crossfit government island, interval training, Power Lifting, strength & conditioning, Test Day, WOD

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