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WODs for the Week of 8/29/16 to 9/4/16

Screen Shot 2016-08-28 at 6.36.26 PM This week will be doing some testing to give us benchmarks for the next few months. Tuesday, we will test the CrossFit Total. This tests your back squat, deadlift, and press 1rm all at one time. This will give you figures for the upcoming cycles. We will re-test this at Christmas time. Make sure you are here Tuesday. We have been focused on front squats so we need to re-test the other lifts to see if it carried over. I know the program is working like its supposed to when we don't do a lift for a while then retest it and everyone goes up. 
On Friday we will be doing the Outlier conditioning test know as "Revenge of the Sith". This is lightweights, real fast, high heart rate, and pretty much the polar opposite of the CrossFit total. We will re-test this as well at Christmas time. The goal is to make gains on both strength and conditioning. Thanks to everyone that came to the beach!
Monday, August 29th Strength/Skill: 4 Sets of: 6 Weighted Pull Ups 15 GHDx4 Metcon: AMRAP in 15 Minutes of: Row or Bike (20/15) 50 Doubleunders 12 Toes to Bar Tuesday, August 30th Metcon/Strength: CrossFit Total 1 Rep Max Back Squat 1 Rep Max Strict Press 1 Rep Max Deadlift Wednesday, August 31st Strength/Skill: RDLs 3x10 at 50% of deadlift Super Set max set Strict Pull Ups Metcon: 4 Rounds for Time of: 1 min max reps of: GHD Sit Ups Sled Push 50 meters (4/3) Dumbbell Front Squats (45/25) Dumbbell Push Press Rest 1 Minute Between Rounds Thursday, September 1st Strength/Skill: EMOTM for 8 Minutes of: Hi Hang Snatch x 2 (working up to a heavy set of 2) Metcon: Teams of 2 Complete the following: 400 Meter sandbag carry buy in (both partners run togeth and you can pass the sandbag back and forth) 25 cal row/bike 50 Burpees over KB (24/20) 50 Kettlebells (70/53) 3 Rope Climbs 50 Jumping Lunges 50 HSPUs 50 Knees to Elbow 3 Rope Climbs 25 cal bike/row *1 partner works while 1 partner rests, one person does 1st bike/row, the other does the last bike/row (no alternating during this part) Friday, September 2nd Strength/Skill: Power Clean + Front Squat + Jerk (work up to 85%) Metcon: "Revenge of the Sith" (AKA Outlier CrossFit Fitness Test) EMOTM til failure Minute 1: 1 Clean & Jerk (115/75) Minute 2: 2 Box Jump overs (24/20) Minute 3: 3 Clean & Jerk (115/75) Minute 4: 4 Box Jump Overs (24/20) etc...continue until failure **when you fail, cut numbers in half and go until last person finishes Saturday, September 3rd 0800 and 1030am CrossFit Class 2 People Complete the Following: 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee / hang squat clean / thrusters (45/25) Pull-ups *The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. 0900 Barbell Proficiency Class: Snatch Focus 11:30 AM - Free Introduction to CrossFit Class Sunday, September 4th 9 AM - Free-For-All WOD 10 AM - Monster Mash/Open Gym 5 Rounds of: 12 Wallball Shots (20/14) 9 Toes-to-bar 6 Power Cleans (185/135) For time: 800m Kettlebell Farmer's Carry (M= 2x53's, W=2x35's) 21-15-9 reps for time of: Overhead Squat (115/80) HSPUs Burpee Pull-up *Pull-up bar 1 foot above reach *Rest 5 minutes between workouts
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