Saturday 9/8/12

FITNESS
A. Max Effort Hang Power Cleans 3-3-3-1-1-1
Rest 5:00, then….
B. For Time:
400M Row
dumbbell push press 21 @45% BWT
Ball Slam 21 @20/15 lbs
400M Row
dumbbell push press 15
Ball Slam 15
400M Row
dumbbell push press 9
Ball Slam 9

ENDURANCE TEAM
A. Strength Program
B. 3 Rounds for Time
500 M Row
15 Hang Power Snatch (115 lbs / 75 lbs)
15 Toes to Bar

CROSSFIT TEAM
A. Front Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 2 reps @ 95-98%
* Set 6 – 1 rep @100-105%
Rest 2 minutes between sets
B. Take 10-15 minutes to build to a heavy-ish Clean & Jerk
C. Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then,
using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under two minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s