8/25/2014

TEST WEEK - It's Finally Here - a few things to remember:
1) Part of the process is just making it here injury free
2) Don't fret if you don't PR - the more advanced and long you've been CrossFitting the less likely, and smaller the gains will be
3) Have fun - this is the big fun week you guys have put in all the hard work for now lets have fun
4) Please post PRs to the blog and to social media tagging me.  If you video lifts post them up as well guys - let's get after it.

*I'm posting the entire setup for your week below so that you guys can see what's being tested, no surprises.  I want you in the right state of mind, with the right amount of time to warmup and get things done.  Please try to plan accordingly and try not to shift the days around if possible.  Hope you guys have fun with it.  Use this post only for comments on the Monday WOD.  Will post a new post each day for each of the testing days.

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Monday:
A. Front Squat - 1RM
B. Shoulder 2 Overhead - 1RM
C. HSPU - 50 reps for time

Tuesday:
A. Snatch - 1RM
B. Deadlift - 1RM
C. 100 Pull-Ups

Wednesday:
OFF

Thursday:
Session 1:
AMRAP 12
150 Wall Ball Shots 20#
90 Double Unders
30 Muscle Ups

Session 2:
Row 2000m
rest 20 minutes
Row 500m
*both of the above at 100%*

Friday:
A. Back Squat 1RM
B. OHS - 1RM
+
Run 1 Mile (at a track)

Saturday
A. Clean - 1RM
+
"Fran"
21-15-9
Thrusters 95/65
Pull-Ups

Sunday:
OFF

8/24/2014

Recovery Day

8/23/2014

NO 7am training session today - I want everyone in class

Session 1: (CFW Class conditioning ONLY)
5 rounds:
10 Power Cleans 135/95
50 Double Unders
*hit the above at 100%*

Session 2: BOTB Team Training (optional)

8/22/2014

A. Back Squat Cluster 5 x 1.1 (rest 15 seconds) @ 85-90% rest as needed
B. Every 90 seconds x 15 minutes - 1 Hang Snatch + 1 Snatch *building*
C. Every 90 seconds x 15 minutes - 2 TNG Split Jerks *building*

8/21/2014

CFW CLASS WOD (hit this only at 100%)
Row 250m
Assault Bike 10 Calories
rest 3 minutes x 6 sets