FOREST GAMES: EVENT 6

CrossFit 5/1/2015:

 

Barbell and Oly Club:

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

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

Strength Bias:
Power Clean + Hang Clean 4x1 at 70% 1RM
Rest as needed between sets.

 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5lbs increase each week if work sets are above 220lbs. Target a 5lbs increase each week if work sets are below 220lbs.

Strength Bias:
Box Squat 4x3 at 80% 1RM
Rest as needed between sets.

 TOUCH AND GO. Descend at a measured pace and anticipate the box, touch down and explode back up. Start at 80% of 1 RM Back Squat. Stay at the same weight for all sets. Target a linear progression each week. Target a 20lbs increase each week if work sets are above 330lbs. Target a 10lbs increase each week if work sets are below 330lbs.

Strength Bias:
Push Press 4x3 at 50% 1RM
Rest as needed between sets.

 Start at 50% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target 10lbs increase each week if work sets are above 220lbs. Target a 5lbs kg increase each week if work sets are below 220lbs.

Strength Bias: Superset Neutral Grip Dumbbell Push Press
Single Arm Db Bent Over Row 10-10-10, using heaviest weight per set
Dumbbell Push Press 10-10-10, using heaviest weight per set