CrossFit Wednesday December 10, 2014:

3 rounds for time of:
50 Hip Extensions
25 Strict Pull-ups

Comp: 35 Hip Extensions. 15 Pull-ups.
Perf: 35 Hip Ext or 50 Abmat Hip Ext. 25 Pull-ups Band OK.
Fitness: 35 Abmat Hip Ext. Ring Rows OK.

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

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.

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 -
Dynamic Back Squats (Box, Bands) 12x2 at 55% 1RM
Rest 50 secs between sets.
55% on the bar. Speed day.

Bench Press 5x5
Use the same weight for each set.
Rest as needed between sets.
Go by feel.

Sport of Fitness:

For time:
50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing

Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest 45 seconds between legs, 90 seconds after the set
Trap 3 Raises x 8 reps each arm @ 2111
Rest 90 seconds

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