Monday 1.25.2015
*Last call for ordering hoodies! If you would like to order one, and have not yet done so, please email adam@fullrangecrossfit.com with your desired size and color by the end of the day today!
"FITNESS"
A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsAdd weight every set. Goal is to increase the weight from last week's setsB. Complete as many rounds and reps as possible in 8 minutes of:12 Kettlebell Swings6 Strict Pull-UpsC. Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 30 secondsPlank from Elbows x 60 seconds (add weight if possible)Rest 30 seconds
"PERFORMANCE"
A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 85%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Complete rounds of 21, 15 and 9 reps for time of:Power Clean (135/95 lb)Chest-to-Bar Pull-UpsC. Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 30 secondsPlank from Elbows x 60 seconds (add weight if possible)Rest 30 seconds
"COMPETITION"
You can find today's workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
Every 6 minutes, for 48 minutes (8 sets):Ski 400 MetersRow 400 Meters*Goal is same time for every set; Think 80-85% output.