FOREST GAMES: EVENT 5

CrossFit 4/29/2015:

 

Barbell and Oly Club:

Strength Bias:
Power Snatch + Hang Squat Snatch 5x1 at 75% 1RM
Rest as needed between sets.

5 sets of 1+1. All sets at 75% of 1 RM Snatch. Stay at the same weight for all sets. Target a linear progression each week. Target a 10lbs increase each week if your work sets are above 220lbs. Target 5lbs increase each week if work sets are below 220lbs.

Strength Bias:
Behind The Neck Push Jerk + Overhead Squat 5x1 at 75% 1RM
Rest as needed between sets.

 Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 20lbs increase each week if your working sets are above 285#. Target a 10lbs increase each week if your working sets are below 285#.

Strength Bias:
Front Squat 4x2 at 80% 1RM
Rest as needed between sets.

 Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 20lbs each week if work sets are above 265lbs. Target 10lbs increase each week if work sets are below 265lbs

Strength Bias (optional starting strength):
3 rounds of:
30 Flutter Kicks
30 Toe Touches
30 V Up (Alt Leg)s Plank Hold
This is not a timed workout.

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

Starting Strength:
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