Week 5 Day 1

Posted: January 29, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 Rds NFT

10x PVC Pass Through

2x Wall Walk + 1x :30 HS hold

10 Med Ball Goblet Squat

10 Ring Row

Shoulder Press (5@65% 5@75% 5+@85%)

use training max

last set is amrap, not til failure

record heaviest set

Bent Over SA Dumbbell Row (3×12/e)

Metcon (AMRAP – Reps)

WOD 3

This workout is an exact retest of the 2015 Lurong Living Resolution Challenge benchmark WOD. This 7-minute AMRAP is a devastating couplet that allows an athlete to go fast, keep the pedal down, and hang on. Athletes who participated in that Resolution Challenge will be able to compare their performance progress, which is a valuable tool for fostering confidence going into Opens season.

Level 3

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 155 lbs.

7 Bar Facing Burpees

Masters

5 Front Squats @ 155 lbs.

7 Bar Facing Burpees

Master+

5 Front Squats @ 155 lbs.

7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 115 lbs.

7 Bar Facing Burpees

Master

5 Front Squats @ 115 lbs.

7 Bar Facing Burpees

Masters+

5 Front Squats @ 115 lbs.

7 Bar Facing Burpees
Level 2

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 95 lbs.

7 Bar Facing Burpees

Masters

5 Front Squats @ 95 lbs.

7 Bar Facing Burpees

Master+

5 Front Squats @ 95 lbs.

7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Master

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Masters+

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Level 1

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Masters

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Master+

5 Front Squats @ 65 lbs.

7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens

5 Front Squats @ 35 lbs.

7 Bar Facing Burpees

Master

5 Front Squats @ 35 lbs.

7 Bar Facing Burpees

Masters+

5 Front Squats @ 35 lbs.

7 Bar Facing Burpees

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