THE IRON TRIATHLON

CrossFit September 23, 2014

10 rounds, 2 mins per station, of:
5 Pull-up
10 Push-up
15 Air Squat
5 Pull-up
10 Push-up
15 Air Squat
Max row for calories
Rest 1 min
Only post number of calories rowed each round.

Comp - 1 Round of Cindy
Perf - 2 Rounds (Banded Pull-Ups and elevated Push-Ups OK)
Fitness - 1 Round (Banded Pull-Ups and elevated Push-Ups OK)

Barbell and Oly Club:

Strength Bias:

1 1/4 Front Squat 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to heavy in 15 minutes

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

Good Morning 5-5-5-5-5 
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up - Do not go too heavy

Maintenance Bias:

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Sport of Fitness:

Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups