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Tuesday 140902


Airdyning is better with friends.
Fitness

This week we will be testing for the five core barbell lifts: Deadlift, Back squat, Press, Clean and Jerk, and Snatch. We will also be testing the 1 mile run. We are going to drop the volume for the next 6 weeks and work on increasing strength.

A. Back Squat: 15 minutes to establish 1RM

B. Press: 15 minutes to establish 1RM
C. Deadlift: 15 minutes to establish 1RM

Notes: This will be similar to the CrossFit Total, but instead of getting 3 attempts at each lift you will have 15min to establish a 1RM.

Performance

7 rounds for time, everything unbroken:
4 HSPU
5 cleans (squat), 135/95lb
6 CTB pull-up
7 KBS, 32/24kg
+
2 rounds for time:
30 cleans (squat), 95/65lb
250m row

Notes:
- In first piece, must be unbroken to move on
- Rest as needed b/w pieces
- Record time for second piece

Post results (and PRs!) to Facebook.

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