MIDLINE IN THE OVERHEAD POSITION

CrossFit Friday November 14, 2014:

Weighted Dips 3-2-2-2-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell and Oly Club:

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

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

Strength Bias:
Record your best Back Squat (3 sec pause at bottom) 3 Rep Max lift.
 Feel comfortable on that bottom position!

Bench Press 5x3 at 80% 1RM
Rest as needed between sets.

Maintenance Bias:

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%


Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

Sport of Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups


Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds