Bench Press Testing
3 @ 90%, 2 @ 100%, 1 @ 105%, then find a new 1RM
then…
15 min AMRAP of:
– 12 Pull-ups
– 15 Box Jumps (24/20)
– 200 m run
Month: February 2013
7×1 Power Clean + 1 Hang Squat Clean (above knee) + 1 Split Jerk; rest 60-90 sec.
then…
“The Chief”
5 Rounds of:
AMRAP in 3 minutes
– 3 Power Cleans 135/95
– 6 Pushups
– 9 Air Squats
– 1 minute rest
Build to a 1 RM Low Bar Back Squat (end of the cycle)
then…
Surprise WOD
To Find The Fittest
When you want to make progress, setting a goal is the single best way of going about it. Busting your butt everyday in the gym and feel like you need the extra push? Set your next goal by signing up for the 2013 Reebok CrossFit Games Open along with us coaches (and owners). The Open is your chance to challenge and measure yourself against the entire CrossFit community. Starting March 6th, one workout per week will be announced. You will have from Wednesday to that Sunday to complete the workout and submit your score. Every member will be performing each workout during the week (Thursday or Friday) as well as every Saturday in more of a competition setting for those who have signed up.
Ready to sign up?! Do so HERE.
A Breakdown of Snatch Form
Push Press Cluster
3 x 1.1.1.1.1, rest 10 sec between reps; 2 min between sets
3 rounds for total reps of:
– 1:00 ME KBS 32/24kg
Rest :30
– 1:30 ME Burpee Box Jumps 30/24″
Rest :30
– 2:00 ME Double-Unders
Rest :30
February Newsletter is Here!
Check out the newest addition of the newsletter for the month of February HERE.
A.) Bench Press Strength Cycle: Week 3
– 5×2 @ 100% of your 3RM; rest 90 sec
– 3×1 @ 105% of your 3RM; rest 60 sec
B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible
C.) 2K row for time (retest from Jan 9th)