FOREST GAMES: EVENT 4

CrossFit 4/28/2015:

 

Barbell and Oly Club:

Squat Clean Thruster 4x1 at 75% 1RM
Rest as needed between sets.

Strength Bias:
4x1 at 75% of your 1RM Clean & Jerk.
Stay at the same weight for all sets. Linear progression each week. Target a 10lbs increase each week if your working sets are above 220#. Target a 5lbs increase each week if your working sets are below 220#.

Strength Bias:
Sumo Deadlift 1x3 at 100% 1RM
Sumo Deadlift 1x5 at 90% 1RM
Sumo Deadlift 1x5 at 90% 1RM
Rest as needed between sets.

Work to a 3 RM. Then 2 drop sets of 5. Both drop sets at 45lbs down if 3 RM is over 440lbs. Both drop sets at 35lbs down if 3 RM is under 440lbs. Linear progression each week. Target 20lbs increase if 3 RM is over 440lbs. Target 10lbs increase if 3 RM is below 440lbs.

Strength Bias: Superset
3 rounds of:
8 Pistols
5 Seated Box Jumps
This is not a timed workout.

Strength Bias: Superset
3 rounds of:
10 Bent Over Barbell Rows
10 Ytws This is not a timed workout.