Friday 5.15.2015

*Schedule Reminder: Starting this Monday (May 18th), we will be adding a 7am CrossFit class on Monday, Wednesday, and Friday.  The afternoon will remain unchanged for the moment, but we WILL be expanding that schedule in the coming weeks, so please stay tuned.

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 60 secondsBottom’s Up Kettlebell Walk x 100ft each armRest 60 secondsDouble-Unders x 60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:100 Meter Run10 Deadlifts (95/65)10 Front Squats (95/65)10 Shoulder to Overhead (95/65)C. Two sets of:Hawaiian Squat x 90 seconds each sidePlank Hold x 60 seconds

 "PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. Complete as many rounds and reps as possible in 10 minutes of:1 Power Clean (205/135)1 Front Squat (205/135)1 Shoulder to Overhead (205/135)2 Power Cleans2 Front Squats2 Shoulder to Overhead3 Power Cleans3 Front Squats3 Shoulder to Overhead…and so on.C. Two sets of:Hawaiian Squat x 90 seconds each sidePlank Hold x 60 seconds

"COMPETITION"

A. Three sets of:Tall Box Jump x 1.1.1.1.1(rest 10 seconds between jumps, step down to a smaller box between reps)Double-Unders x 40-50 repsHandstand Walk x 10-15 MetersB. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 1 rep @ 90-95%*Sets 5-8 – Find new 1-RMRest 2-3 minutesC. Take 15 minutes to build to today’s 1-RM Clean & JerkD. For time:Row 2000 Meters40 Burpees Over the Erg20 Overhead Walking Lunges (175/115 lbs)

"ENDURANCE"

Every minute, on the minute, for 32 minutes (8 sets):Minute 1 – Run 300 MetersMinute 2 – Double Unders x max repsMinute 3 – Plank Hold x 60 secondsMinute 4 – Rest