FED UP- MOVIE TRAILER

CrossFit September 12, 2014:

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

10 rounds for time of:
15 Push-ups
Sprint, 100 m
Competition - 12 Push-Ups
Performance - 10 Push-ups (Elevated OK)
Fitness - 8 Push-ups (Elevated OK)

Barbell and Oly Club:

Starting Strength

Back Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
 Go 5lbs heavier than last time.

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

Strength Bias:

Find your Front Squat Pause 2 Rep Max.
 3 second pause at the bottom. Have someone counting for you.

Find your Shoulder Press 5 Rep Max.

Maintenance Bias:

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

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

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Sport of Fitness WOD:

Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

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