Strength / Skill:
- Strict Press 1 Rep Max (135#)

WOD:
CrossFit Journal Fitness Test #1:
- Bench Press 1 Rep Max (215#)
- Pull Ups Max Rep Set (29#)
and
- 1000M Row For Time (3:44.5)

Post-WOD:
- 15 Unweighted Sit Ups
- 15 Weighted Sit Ups

Partner wod
2500m Row
2km run
150 wall balls
Both partners working simultaneously but not on the same exercise. Split reps/meters as you see fit.

Accesory:

3 rds

10-12 Strict TTB
8-12 Ring Dip
8 m Hs Walk

• 3-3-3-3-3-3 of:
BB Jerk
Riscaldati progressivamente e poi in 3 sets arriva sino ad una tripla quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

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Every 3 Minutes x 10 Sets:
30 Second Row for Max Meters

Post meters for each set to comments.

Harjoittele

*Soutu
*DU
*etukyykky

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock

- 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

Birthday WOD - "Sandy" For Time:
Craig Sandy 26 years old
- 26Cal Air Dyne
- 26 T2B
- 26 Burpees

Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

5-5-5-5-5-5 of:
BB Push Press
5 @ 9 RPE
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
85% of 5 @ 9 RPE 5-5-5 reps (X231 tempo)

Warm up(0:00-8:00)
3rds
10 halo
10 pass thru
10 jax

Mobility(8:00-12:00)
1:00 couch stretch
0:30 s/a para stretch

Fittrain Intervals(20)
c/o Alchemy 365
A20:
5 Rounds:
30 seconds: Single Arm Push Press (R)
30 seconds: Single Arm Push Press (L)
1 minute: Burpees

3 minutes:
4 Single Arm Push Press (R)
4 Single Arm Push Press (L)

Opt(12)
bench press 8-7-6-5-4-3-2-1
1600m walk/run
8x3 strict pull ups

Finisher
30 w-raise
1:00 min shoulder distraction
1:00 min plank

• 45 Min Fartlek of:
Row @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 125, 250 o 500 m