Tag Archives: Test Day (post cycle)

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 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

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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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, 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

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