4/1/16 “OLY Testing”

March 31, 2016

  

The OPEN season is over and it is time to get back to our strength and conditioning programming.

We are excited to start our new strength cycle next week!!!
We have teamed up with Cal Strength and the Barbell WOD, used by Noah Olsen and other top CrossFit athletes, to bring you the best possible Strength, Accessory and Olympic Lifting programming. 

TODAY IS A TESTING DAY
It is important that you know your one rep maxes for the upcoming strength cycle and percentage work.

A. EMOM 10
1 Squat Snatch
Start at 50% max and add weight each set until you PR

B. Every :90 for 10 Sets
1 Squat Clean
Start at 50% max and add weight each set until you PR

C. Every :90 for 10 Sets
1 Split Jerk off racks
Start at 50% max and add weight each set until you PR

EXTRA CREDIT
4 x 500m Row
Rest 1 Minute

CORE
4x 15 Back Extensions
4x 15 Side plank crunch

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  1. Willhuntforfood Reply

    Team rac
    3 Rounds:
    15 Pull-Ups
    20 Box Jumps
    25 Air Squats
    400 Meter Run
    Joe 13:24
    Tim 13:50
    Andy 14:00

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