December 2, 2013

Welcome to Coach Justin’s Programming Week! 

CrossFit
Strength: Bench Press 5-5-5
*Use heaviest weight you can for each set

WOD: For Time
15 to 1 Hand Release Push Ups
1 to 15 Burpee Pull Ups
*30 minute time cap

CrossFit 101
WOD: For Time
10 Push-ups
1 Burpee
1 Pull-up
9 Push-ups
2 Burpees
2 Pull-ups
8 Push-ups
3 Burpees
3 Pull-ups
7 Push-ups
4 Burpees
4 Pull-ups
6 Push-ups
5 Burpees
5 Pull-ups
5 Push-ups
6 Burpees
6 Pull-ups
4 Push-ups
7 Burpees
7 Pull-ups
3 Push-ups
8 Burpees
8 Pull-ups
2 Push-ups
9 Burpees
9 Pull-ups
1 Push-up
10 Burpees
10 Pull-ups

Competitor
Strength:
a) Squat Snatch (high hang) 8×1 @ 90% 1RM
b) Front Squat/Back Squat 3/6 x 5
* Load bar for 90% of 1RM front squat. After finishing 3 reps, rack the bar and get 6 back squats. Increase load each set.

WOD: Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-5 Unbroken Double Unders