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07/30/14

30
Jul

07/30/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Bench Press

* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%

Competition Extra Work

C: Metcon (Weight)

Every minute, physician on the minute, for 15 minutes:

Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

Conditioning

D: Metcon (Time)

3 Rounds

10 Power Clean & Jerk 135/95
15 Pull Ups
400 M Run

Competition Conditioning

E: Metcon (Time)

“CrossFit Games 2014 – 21-15-9 Complex”

For time:

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Extra Work

F: Banded Good Mornings (3 x 30)

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