Friday 5.1.2015

*We have multiple teams competing at the "Stallion & Mare Derby" at CrossFit Providence (425 Washington Street) this Saturday.  Please come out and show your support!

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bulgarian Split Squat x 5-7 reps/leg @3011Rest 90 secondsB. Five sets of:Bench Press x 3-5 repsRest 2 minutesGoal is to establish today’s 5-RM.C. Five rounds for time of:10 Goblet Squats10 Kettlebell Hang Clean and Push Press (5 each arm)

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Snatch x 1 rep*Sets 1-2 – 45-55%*Sets 3-4 – 55-65%*Sets 5-6 – 65-75%*Sets 7-8 – 75-85%*Sets 9-10 – 85-90%*Sets 11-12 – 90+%B. Every minute, on the minute, for 12 minutes:Clean & Jerk x 1 rep*Sets 1-2 – 45-55%*Sets 3-4 – 55-65%*Sets 5-6 – 65-75%*Sets 7-8 – 75-85%*Sets 9-10 – 85-90%*Sets 11-12 – 90+%C. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Sets 4-6 – 1 rep @ 90-95%Rest 3 minutesDo not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.D. For time:15 Power Cleans (205/135 lb)30 Ring Dips10 Power Cleans20 Ring Dips5 Power Cleans10 Ring Dips

"ENDURANCE"

For time:Run 1600 MetersRest 2 minutesRun 1200 MetersRest 2 minutesRun 800 MetersRest 2 minutesRun 400 MetersRest 2 minutes