SHOW ME THE ARMPITS

CrossFit September 24, 2014:

For Time:
21 Strict Presses (unbroken*) 115/75 lbs
800 m Run
18 Strict Presses (unbroken) 115/75 lbs
800 m Run
15 Strict Presses (unbroken) 115/75 lbs
800 m Run
*200m run penalty every time strict press is broken Post total time.

Comp - 95/65
Perf - 75/55 - 600m
Fitness - 65/45 - 400m

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.

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

Back Squat 5x5
Use the same weight for each set.
Rest as needed between sets.
Use 90% of your heaviest set from last Monday.

Bench Press 3x5 at 50% 1RM
Rest as needed between sets.
Same weight all 3 sets. Use 70% of your 5RM last Friday. |
This should feel LIGHT, like if you are not even working out.

 

Maintenance Bias:

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

 

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

 

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

Sport of Fitness:

Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

AM 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