Monday 5/6/13

Crossfit Games 2011 Masters division

FITNESS:
A. Squat clean; 4 reps on the min for 10 min @65% 1rm
B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
+
5 sets @100%
20 kbs 2/1.5 pood
60 double unders
rest 3 min bw sets

W. PERFORMANCE
A. Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps
Skin the Cats x 5 reps
B1. Shoulder Press; 12-15×5; rest 30 seconds
B2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min
C1. Bench press 5, 5, 5; rest 10 seconds
C2. Incline DB bench press 10, 10, 10; rest 10 seconds
C3. Static HS hold; amsap unbroken x3; rest 3 min
D. Bent over supinated grip barbell rows @41×2, 6-8×4; rest 2 min

PERFORMANCE
A. Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps
Skin the Cats x 5 reps
B. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
C. Back Squat @ 30X0
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest exactly 2 minutes between sets.
INCREASE LAST WEEK’S LOAD BY 5-7% for each set.

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 )

w

Connecting to %s