CONQUERING ROPE CLIMBS

Big congratulations to Kris and Bethany for conquering rope climbs this weekend!

Big congratulations to Kris and Bethany for conquering rope climbs this weekend!

CROSSFIT:

5 rounds for time of:
20 Wall Balls, 20/14 lbs, 12/11 ft
1 Rope Climb (L), 15 ft

Comp- 20/14# to 11ft/10ft - Legless rope climbs
Performance - 14/10# to 10ft/9ft - Rope Climbs or 4 GTS
Fitness - 10/6# to 9ft - 3 GTS

TRAINING CAMP:

Press 5-5-5

Push Press 5-5-5

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Competition Level: Coach approved appropriate band pull-ups ok
Masters 55+: Coach approved appropriate band or ring rows
Performance: 1/.75 pood, coach approved appropriate band or ring rows
Fitness: .75/.5 pood, coach approved appropriate band or ring rows

BARBELL AND OLY CLUB:

Starting Strength:

Back Squat 3x5
Same weight all 3 sets. 5lbs more than last time.

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat 3-3-3-3-3
Build up - Shoot for 5lbs heavier than last week per set

Shoulder Press 8x3
Use 85%-87% of your best 5RM

Maintenance Bias:

Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

Sport of Fitness WOD:

“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

Compare results to September 1, 2014.

Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45-60 seconds
Rest as needed