FOREST GAMES: EVENT 7

CrossFit 5/2/15:

 

Barbell and Oly Club:

Strength Bias:
Back Squat 1x1 at 90% 1RM
Back Squat 1x2 at 80% 1RM
Back Squat 1x2 at 80% 1RM
Back Squat 1x2 at 80% 1RM
Rest as needed between sets.

Work up to 90% of your Back Squat for a single. Then, 3 drop sets of 2. All drop sets done at 30lbs down if today's 90% is above 375lbs. All drop sets at 20lbs down if today's 90% is below 375lbs. Target a linear progression each week. Target a 10lbs increase if your 90% is above 375lbs. Target a 5lbs increase if yourj 90% is below 375lbs.

Strength Bias:
Snatch Grip Deadlift 4x3 at 75% 1RM
Rest as needed between sets.

Work at 75% of 1 RM Deadlift. Stay at the same weight for all sets. Target a linear progression each week. Target a 20lbs increase each week if your working weight is above 375lbs. Target a 10lbs increase each week if your working weight is below 375lbs

Strength Bias:
Cal Strength Extension 10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.

Strength Bias:
Clean & Jerk 1x1 at 90% 1RM
Clean & Jerk 1x1 at 85% 1RM
Clean & Jerk 1x1 at 85% 1RM
Rest as needed between sets.

 Work to 90% of 1 RM Clean and Jerk. Then, 2 drop sets of 1. Both drop sets at 30lbs down if today's 90% is above 265lbs. Both drop sets at 20lbs down if today's 90% is below 265lbs.