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Week of November 10-15, 2014

11/9/2014

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Monday

Back Squat (see percentages for this week)

7 Rounds for Time:
7-Thrusters 95/65#
1-Rope Climb
*7-Pull Ups = 1 Rope Climb


Tuesday
"Riley"
Run
1-1/2 Miles
150-Burpees
Run
1-1/2 Miles
 

Wednesday
Bench Press (see percentages for this week)

*pausing the 1st rep and touch and go remaining reps

*Do NOT perform the AMRAP at 70% as stated in the strength cycle

20 Minute AMRAP:
21-Bench 135/65#
21-Pull Ups
 
 

Thursday
For Time:
100-Double Unders
21-Front Squats
21-Push Press
100-Double Unders
15-Front Squats
15-Push Press
100-Double Unders
9-Front Squats
9-Push Press
*Barbell weights 115/75#

 

Friday
Conventional Deadlift 1 Rep Max

4 Rounds for Time:
45 second L-Sit Hold
30-Deadlifts 135/95#
15-HSPU

 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

AMRAP x 70%

*using 90% of your 1RM as the training max

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire
  • Winter Chiller