LAST DAY of Testing Week/Strength Cycle!!!
One more day until Nightmare On Wall Street II, have you registered yet???
CROSSFIT
Strength
MAX Reps Ring Dips
1RM Weighted Ring Dip
MetCon
In Teams of 2 Complete:
12 Minute AMRAP of:
5 Back Squats (95/135#)
10 Pushups
15 Box Overs (20″)
-Rest 5 Minutes-
7 Minute AMRAP:
100 Burpees
200 Double Unders
100 KB Swings (1/1.5 Pood)
-Rest 2 Minutes-
MAX Plank
CROSSFIT
Strength
i) Split Jerk 1RM
ii) Bench Press 1 RM
CROSSFIT
Strength
1 RM Deadlift [10-7-5-5-3-3-2-1-1-1]
Mobility
Group RomWOD (Time Permitting)
CROSSFIT
Strength
MAX Reps Pullups
1RM Weighted Pullup
MetCon
In Teams Of 2 Complete:
i) 4 Minutes To Establish:
2RM Thruster (From Rack)
-2 Minute Rest-
ii) 8 Minute AMRAP of:
20 OTB Wall Balls (14/20#)
20 Partner Deadlifts (225/315#)
-2 Minute Rest-
iii) 30-24-18-12 For Time of:
Thrusters (35/45#)
*10 Synchro BF Burpees AFTER Each Round*
Testing Week!!!
CROSSFIT
Strength
1RM Back Squat [10-7-5-3-2-1-1-1]
Mobility
30-Minute Group Stretch
