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Testing Week Jan 25th-30th

January 31, 2016

 

 

Monday (Heavy day)

 

 

"CrossFit Total"

Take no more than three attempts (after warmup sets) to find a One Rep Max for each. 

Back Squat 

Shoulder Press (strict)

Deadlift

 

 

Bonus Cardio:

5 Rounds

Row 30 seconds Hard/Fast

Row 30 seconds Slow/Easy

...straight into...

30 burpees as fast as possible

 

 

Tuesday (Speed day)

 

A. 

Try for new PR on 500m row (no more than two attempts)

 

B. 

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

(7 minute cap)

 

 

Wednesday (Endurance day)

 

"Fight Gone Bad"

Three rounds of:
Minute 1 -Wall-balls (20/14)
Minute 2 -Sumo deadlift high-pull 75/55
Minute 3 -Box Jump 20/16
Minute 4 -Push-press (75/55)
Minute 5 -Row for calories

Minute 6 -Rest 

The goal is to move straight into the next exercise without stopping to rest. We're trying to keep moving for the entire 5 minute round. 

 

One point is given for each rep, except on the rower where each calorie is one point.

 

 

Thursday (Strength/skill day)

 

A. 

"Olympic Weightlifting Total"

Three attempts (after warmup sets) to find One Rep Max for:

Snatch

Clean and Jerk

**Technical maxes (No press-out on the Snatch or Jerk)

 

B. 

Take as many attempts as you like in 10 Minutes to find Max Unbroken Double Unders. (As long as the rope is still moving it's unbroken. It doesn't matter if you have singles in between the doubles.)

 

C. 

Core Work

Three rounds of: FSSF Plank

 

 

Friday

 

 

9 min AMRAP

10 Overhead Squats (75/55)

10 C2B Pullups

 

 

Advanced Version

"CrossFit Open Event 15.2"

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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