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Loading Maxes

Dave H

We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion.

We’ll also hit the deadlift! Make sure your hands are ready and your posterior chain is set.

ARTICLES

+ Ask the Super Strong Guy: Can I Deadlift Without Wrecking My Back? – Bodybuilding.com

(This video is about 5 years old!)

CrossFit WOD for Wednesday 4/19

– 17 minutes to establish a 1RM bench press
– 17 minutes to establish a 1RM deadlift

for time:
800m run
40 ring dips
40 situps

Olympic Weightlifting WOD

clean & jerk with paused recovery, front squats, behind-the-neck push press, partner mb situp, standing twisted, pause clean high pull, split press

Kettlebell WOD

Primal movement warmup

Weighted carries (hopefully it will be nice) and halos to get blood moving.

We will be working squats and presses. Swings will be worked into the rest periods.

Testing Week!

Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve.

Danielle & Landon S

In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, L-supports, 2k row, 500m row, DIANNIE/DIANE, 1RM back squat, CGO 12.2, ANNIE, EMOM lifts (snatch, clean & jerk, deadlift), and THE CHIEF.

That’s a lot to fit into six days, yeah? Make sure you’re prepared everyday you come in: nutrition, rest & recovery, mindset, and gear!

ARTICLES

+ 2017 Reebok CrossFit Games Tickets – CrossFit Games
+ CrossFit Games Ticket Details Released – The Barbell Spin

CrossFit WOD for Monday 4/17

– establish a 1RM bench press in 25 minutes
– 500m row for time
– L-support, L-hang, each for time

Post all three scores to whiteboard!

Olympic Weightlifting WOD – Week 4, Day 1

snatch + snatch balance w/ hold, back squats, snatch push press, 1/2 situps, weighted back extensions, pause snatch high-pull, bent-over row

Kettlebell WOD

Primal crawling warmup

Starting workout with swings to warm up hinge. Windmills, Halos and lunges will be worked in.

Will then workshop our clean skills.

Finishing with front or goblet squats