Tuesday – 130820 “CrossFit” WU – 3 sets, (10:00) 8-10 Cuban Presses 6-12 Ring Rows @ 3013 8-10 Good Mornings 6-12 Pause Back Squats @ 33X1 A. Back Squat – 8, 6, 4, 2, 8, on 3:00 Rest *Build to a heavy 1st set of 8 and stay there for the rest of the sets. B. 6 x 3:00 AMRAP, on 2:00 Rest (rest 5:00 between sets 3 & 4) 3 Hang Power Clean (135#/95#) 5 Front Squats 15 Ab-Mat Sit-ups “Competition” A-Group A. 3 sets, NFT: 8-12 Side Bridge Powell Raises @ 3010/side 30 sec Rest 90 sec FLR on Rings 90 sec Rest B. 6 x 3:00 AMRAP, on 2:00 Rest (rest 5:00 between sets 3 & 4) 15 Cal Row 6 KB Goblet Squats (16kg to 24kg) 6 KB SDHP 6 KBS 6 KB Snatches *3/arm B-Group A. 3 sets, NFT: AMRAP Strict Pull-ups 4-6 Bar Kip to Hips 2-3:00 Rest B. 6 x 3:00 AMRAP, on 2:00 Rest (rest 5:00 between sets 3 & 4) 15 Cal Row 6 KB Goblet Squats (24kg to 32kg) 6 KB SDHP 6 KBS 6 KB Snatches *3/arm “Weightlifting” A. PS – 65% x 1 x 5 B. PC + PJ – 65% x 1 x 4 C. Weighted Pull-up – 85% (of last weeks best) x 6-8 “Hybrid” WU- 3 sets, (10:00) 5-7 High Hang Muscle Snatch 5-7 Snatch Press 5-7 Pressing Snatch Balance A. 4 sets, NFT (always unbroken) 3 Hang Power Snatch 3 OHS 3 Sn Push Press 3 Sn Pull 2-3:00 Rest B. BS – 8, 6, 4, 2, 8, on 3:00 Rest *Build to a heavy 1st set of 8 and stay there for the rest of the sets. C. 2 sets, 3:00 AMRAP – 1 Power Clean + 3 Hang Power Cleans + 15 Ab-Mat Sit-ups 2:00 Rest 3:00 AMRAP – Row for Max Meter 5:00 Rest
Posted on: Tue, 20 Aug 2013 08:09:38 +0000
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