Wednesday 2.18.2015

**Reminder: We will be holding an informational meeting this Friday afternoon @6:30pm,  for anyone interested in taking part in the CrossFit Open.  Regardless of whether you are definitely in, on the fence, or just curious about the process, we will provide insight as to what you can expect in the upcoming weeks.  If you cannot make the meeting, but are interested, please contact adam@fullrangecrossfit.com.

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 reps(Build over the course of the 8 sets)Rest 10-20 secondsHollow Hold/Rocks x 15-20 secondsB. Every minute, on the minute, for 21 minutes:Minute 1 – Dumbbell Walking Lunges x 10 steps (as heavy as possible)Minute 2 – Push Press x 15 reps(choose a weight that will challenge you by set 4)Minute 3 – Double-Unders x 40-50 reps

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 2 repsSuggested loading per set (by %): 60, 65, 70, 75, 80, 85+, 85+, 85+B. Every minute, on the minute, for 21 minutes:Minute 1 – Dumbbell Walking Lunges x 10 steps (as heavy as possible)Minute 2 – Push Press x 15 reps(choose a weight that will challenge by set 4 )Minute 3 – Double-Unders x 40-50 reps

"COMPETITION"

A. Deadlift*Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 75%*Set 4 – 8 reps @ 80%*Set 5 – 6 reps @ 85%*Set 6 – 4 reps @ 95%Rest 2-3 minutes between sets.B. For time:40 Wall Ball Shots (20/14 lbs)20 Chest-to-Bar Pull-Ups30 Wall Ball Shots15 Chest-to-Bar Pull-Ups20 Wall Ball Shots10 Chest-to-Bar Pull-Ups10 Wall Ball Shots5 Chest-to-Bar Pull-UpsC. Two sets, not for time, of:Bent-Over Barbell Row x 8 reps @ 2111Rest 60 secondsWeighted Supinated-Grip Pull-Ups x 6 reps @ 21X0Rest 60 secondsGlute-Ham Raises x 8 reps @ 3011Rest 60 seconds

"ENDURANCE"

Three sets of:Row 3,000 meters @alternating tempoRest 5 minutes*Workout Details: Alternate tempo for each 3000m interval500m ON, 500m OFF,400m ON, 400m OFF,300m ON, 300m OFF,200m ON, 200m OFF,100m ON, 100m OFF“ON” target pace:  5-8sec/500 slower than your 2k PR time“OFF” target pace:  25-30sec/500m slower than your 2k PR time