MONDAY - 140317 CrossFit- “Main Group” WU-(10:00) Coaches Choice Training- A. Deadlift – 5, 3, 3, 1, 1 (sub-max single 80%) B. Testing- CF Open 14.3 + 15:00 Row/AD/Jog @Z1 (warm down) Or 8:00 AMRAP: 10 Deadlifts (165#/105#) 15 SDBJ (24”/20”) 20 Burpees + 10 Deadlifts 15 SDBJ 10 Deadlifts 30 Burpees + 10 Deadlifts 15 SDBJ 40 Burpees *Keep increasing the Burpees by 10 reps every round for 8:00 + 15:00 Row/AD/Jog @Z1 (wam down) “Basic” WU-(10:00) Coaches Choice Training- A. Deadlift @3010 x 5-7 x 5 sets B. 8:00 AMRAP: 10 RDL 10 SDBJ 20 Burpees + 10 RDL 10 SDBJ 10 Deadlifts 30 Burpees + 10 RDL 10 SDBJ 40 Burpees *Keep increasing the Burpees by 10 reps every round for 8:00 + 15:00 Row/AD/Jog @Z1 (wam down) “Hybrid” Test 14.3 (if you missed Saturday, no retests for this group on this one guys… sorry) or Training- A. Hang Power Snatch (Mid-Thigh) x 5 x 5 (work to tough 5) B. Front Squat @20X1 – 5, 3, 3 , 2, 2, on 2:00 Rest (Building to a quick heavy double for the day) C. 5 Burpees + 5 Thrusters, EMOM x 12:00 (Starting at 95#/65#, and increasing by feel) “Competition” Retest 14.3 (if needed, or even an option for you) *see Saturday’s warm-up. or 15:00 – MU Skill Work A. Back Squat @20X1 – 10:00 to a Heavy 2 B. Power Clean + Power Jerk – 3, 3, 3, 3, 3 (building to a heavy triple) C. 2 x 4:00 AMRAP @Open Pace, on 4:00 Rest 3 Thrusters (100#/65#) 3 T2B 6 Thrusters 6 T2B 9 Thrusters 9 T2B Keep increasing by 3’s, for 4:00 + 4:00 Rest + 4:00 AMRAP Calorie Row @100% Weightlifting- Transition – Day 1 A. HPS (2 Pockets, 2 Mid-Thigh) x 5 sets, building heavy B. Sn DL – 3 x 10 r C. FS – 3 x 10 D. 25yd Sled Push – EMOM x 12:00
Posted on: Mon, 17 Mar 2014 08:32:05 +0000