A LOT OF THINGS GOING ON FOR A FRIDAY NIGHT

Crossfit Friday November 21, 2014:

Complete as many rounds as possible in 10 mins of:
10 Burpee Box Jumps, 20 in
10 Squat Cleans, 155 lbs

Comp: 135/95#
Perf: 75-115/55-75#. Burpee Step ups OK.
Fitness: 45-65/35-45#. Burpee Step ups OK

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.

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

Strength Bias -
Record your best Front Squat 1 Rep Max lift.

Shoulder Press 5x3 at 80% 1RM
Rest as needed between sets.

Maintenance Bias -

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%

Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes

Make these heavy the first wave, and heavier on the second

Sport of Fitness:

Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups

Scale as needed…you should have at least 30 seconds of rest before you start your next set.

(Compare results to September 26, 2014.)


Five sets of:
Chinese Rows x 5 reps
(the goal is to go heavier than last week)
Rest 60-90 seconds
GHD Sit-Ups x 12 reps
Rest 60-90 seconds

Our second Skill and Grill will be Friday at 6 pm. Come to learn about kipping, knees to elbows and more. We will have the BBQ fired up for any meat you want to throw on the grill. Beverages will be supplied!

 

Our second Skill and Grill will be Friday at 6 pm. Come to learn about kipping, knees to elbows and more. We will have the BBQ fired up for any meat you want to throw on the grill. Beverages will be supplied!