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Men's Programming Thursday, Friday, Saturday

7/29/2013

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Thursday

A. CloseGrip BP 3 sec neg and 1 sec pause at top
3-4 x 5
rest 3 min
B. Strict Press Cluster rest 2 sec at top and on the shoulders ;
2.2.2 x 3
rest 3 min and 10 sec on the rack between reps
rest as needed  
Row 1K @ 90-90% of most recent 1K test
rest 1:1 x3

Friday
Oly + Hope

or

Oly +
A. Strict Press - build to a 1RM in 6 min
B. amrap unbroken 1-5 HSPU ladders in 6 min
C. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5

Or
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
B. Strict Press - build to a 1RM in 6 min
C. amrap unbroken 1-5 HSPU ladders in 6 min
D. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5
+
Hope

Saturday

for time: 100 wall balls - 20  
rest 10 min  
for time: 100 CTB chin ups if you are not to 50 CTB in 5 minutes switch to regular pullups (if you did Hope on Friday do 100 2 pood swings)
rest 5 min  
for time: 100 DU's


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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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