CrossFit South Rockland

Thursday, February 28, 2013

Thursday Test Week #10



Warm up 
Power jumps
Vertical jumps
GHD sit up
GHD back ext
OHS

Skill
Split jerk

WOD
Part#1
7 minutes to find your 1 rep max split jerk

Part#2
2 minute max double unders

CFE
Warm up
400m run
Power jumps
Vertical jumps
GHD sit up
GHD back ext
OHS

Skill
OHS

WOD
Part#1
5 minutes max reps OHS
W/65 M/95

Part#2
2k row

Wednesday, February 27, 2013

Wednesday Test Week #10



Warm up
Dips
Pull ups
GHD sit ups
GHD back ext
OHS

Skill
Shoulder to over head

WOD
3 minute test
1.    Shoulder to over head followed by 3 minutes rest
2.    Row for distance followed by 3 minutes rest
3.    Box jumps

Tuesday, February 26, 2013

Tuesday Test Week #10



Warm up
2 minutes of double unders
Dynamic walk
Inchworm
Lateral lunges
GHD sit ups
GHD back ext

Skill
Pull up standards and variations

WOD
“Nicole”
20 minute AMRAP
400m run
Max effort pull ups

CFE
Warm up
2 minutes of double unders
Dynamic walk
Inchworm
Lateral lunges
GHD sit ups
GHD back ext

Skill
Pull up standards and variations

WOD
“Nicole”
20 minute AMRAP
400m run
Max effort pull ups

Monday, February 25, 2013

Monday Test Week#10



Burgner warm up
Down and up
Scarecrow
Muscle clean
Drop
Squat clean
Jerk
Recover

Skill
Squat clean & jerk

WOD
7 minutes to find you 1 rep max squat clean & jerk

Saturday, February 23, 2013

TEAM Saturday Week#9 Speed



Warm up
Roll back reach
Straddle to push up
Stationary lateral lunges
Stationary dynamic walk

Skill
Movement standards

TEAM WOD
3 person TEAM/ 2 teammates must always be holding the barbell
4 rounds of:
1 minute max effort push press
2 minute rest
1 minute max jump over the barbell
2 minute rest
1 minute max squats
2 minute rest