Friday - 140124 CrossFit- “Main Group” WU-(10:00) Coaches Choice Training- A. TnG DL – 3, 3, 3, 2, 2, on 2-3:00 Rest B. P1+P2 (one partner performing reps at a time) 3 sets, For Time: 50 Strict Ring Row (while resting partner hold a Front Rack @95#/65#) 60 Front Rack Reverse Lunges (95#/65#, while resting partner hold a FLR on Push-up Handles) 120 DU’s (no task for resting partner, 3 singles per double) “Basic” WU- (10:00) Coaches Choice Training- A. 5 sets, (15:00) RDL x 8-12 reps @3010, 30 sec rest KB Goblet Squat x 5-7 reps @5555, 1:30 rest B. P1+P2 (one partner performing reps at a time) 3 sets, For Time: 50 Strict Ring Row (while resting partner hold a Front Rack) 60 Front Rack Reverse Lunges (while resting partner hold a FLR on Push-up Handles) 120 DU’s (no task for resting partner, 3 singles per double) “Hybrid” Follow Main Program “Competition” A-Group (WL+EST) A. Jerk – 10:00 to a heavy single B1. TnG DL – 8, 8, 6, 6, 4, 4, 30 sec Rest B2. 20 sec AD @95% (hard effort), 3:00 rest + 3 x 500m Row @90% (Tough Aer), on 1:1 W/R (equal parts work/rest) + 5:00 Rest (Walking) + 2 x 500m Row @95% (Tough Aer), on 1:2 W/R (rest 2 x work) + 5:00 Rest (Walking) + 500m Row @100% (Sprint) B-Group (WL+EST) A. Jerk – 10:00 to a heavy single B. Close Grip Bench Press – 3, 3, 3, 2, 2, 2 on 2:00 Rest *build to a heavy 2 C. 20:00 AMRAP: 2000m Row 600m Run 1000m Row Weightlifting- A. Power Clean (off blocks) – 3, 3, 3, 3, 3, 3 (stay fast, work by feel) B. Rack Jerk – Build to a tough 2 C. Ab and P-Chain Work of Choice
Posted on: Fri, 24 Jan 2014 09:36:12 +0000
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