IT'S FRIDAY! WHAT BETTER WAY TO END THE WEEK?

CrossFit Friday October 16, 2014:

For time:
10 Clean & Jerks, 165/100 lbs
30 GHD Sit-ups
50 Double Unders
8 Clean & Jerks, 165/100 lbs
24 GHD Sit-ups
40 Double Unders
6 Clean & Jerks, 165/100 lbs
18 GHD Sit-ups
30 Double Unders
4 Clean & Jerks, 165/100 lbs
12 GHD Sit-ups
20 Double Unders
2 Clean & Jerks, 165/100 lbs
6 GHD Sit-ups
10 Double Unders

Comp 145/100# - DUA - (GHD 20-16-12-8-4)
Performance 85-125/60-85# - (GHD 15-12-9-6-3) - Abmat SU OK - DUA or Singles x 3
Fitness 45-75/35-55# - Abmat SU -Singles x 2

Barbell and Oly Club:

Strength Bias -
Record your best Pause Front Squat 3 Rep Max lift.
3 sec count each rep

Find your Bench Press 3 Rep Max.
No more than 10lbs over your last 5RM

Starting Strength -
Back Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
5lbs more than last time.

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
2.5lbs heavier than last time

Maintenance Bias -

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

Sport of Fitness:

Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs) Scale as needed…you should have at least 30 seconds of rest before you start your next set.

Masters - Mobility

Three sets, not for time, of:
Wrist Stretch x 8-10 reps
(demo starts at 4:25 of the video)
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15 of the video)
Front Rack Clean Press (Sots press) x 5 reps @ 2113

Find additional programming on "beyond the whiteboard"