FIT TO TEACH EPISODE 2: PRACTICE WHAT YOU PREACH

CrossFit Wednesday November 12, 2014:

For time:
100 Double Unders
21 Front Squats, 115 lbs
21 Push Press, 115 lbs
100 Double Unders
15 Front Squats, 115 lbs
15 Push Press, 115 lbs
100 Double Unders
9 Front Squats, 115 lbs
9 Push Press, 115 lbs

Comp: 75DU. 95/65#
Perf: 50 DUA or 300 singles. 55-75/40-55
Fitness: 30DUA or 200 singles. 35-45/25-35

Training Camp:

Hang Power Clean 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

5 rounds for time of:
Run, 200 m
10 Wall Balls, 10/6 lbs
10 Box Jumps, 20/16 in

15 min Time cap

Barbell and Oly Club:

Starting Strength -
Find your Deadlift 5 Rep Max.
5 Perfect reps -
Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week

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

Strength Bias -
Dynamic Back Squats (Box, Bands) 15x2 at 50% 1RM
Rest 1 min between sets.
Use a band or chains. Speed day.

Find your Push Press 2 Rep Max.

Maintenance Bias -

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J


Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%


Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Sport of Fitness:

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders