VIDEO: JOHN OLIVER ON SUGAR

CrossFit Wednesday December 3, 2014:

9-7-5 reps, for time of:
Front Squat, 225/155 lbs
Bar Muscle Up

This one is fast. Bar starts off the ground.
Competition: 185/125#. Banded BMU OK.
Performance: 115-155/75-105#. C2B Pull ups + Bar Dips (Same rep scheme - Band OK for both) Fitness: 65-95/45-65#. Pull ups or Ring Rows + box Dips (Same rep scheme - Band OK for both)

Training Camp:

Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

3 rounds for time of:
21 Double Unders
Sandbag Carry, 45/35 lbs, 200 m
7 Back Extension (GHD)s
7 GHD Sit-ups

For Double Unders, do 2-3x Singles. For GHD Sit-ups do GHD Crunches if you are new at this

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.
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias -
Dynamic Back Squats (Box, Bands) 15x2 at 50% 1RM
Rest 1 min between sets.
If you have been using bands switch to chains.
If you have been using chains, use bands. 50% on the bar. Speed day.

Find your Floor Press 2 Rep Max.

Maintenance Bias -

Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

Sport of Fitness:

Every three minutes, for 30 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs) For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

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