"CrossFit Combine"

November 03, 2014

LAST WEEK OF THE 2014 LURONG CHALLENGE.
Stick to your guns. You are almost there. We will retest LuRong14.3 on Wednesday. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th.

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TODAY’S WOD

The Hatch Squat cycle is ending today. We will now test our results and see how well this program has worked.

We will also test one of the most famous CrossFit benchmark WODs.

I am calling these two tests the CrossFit Combine because you not only have to get stronger in CrossFit but you also have to get faster and these two tests will show you where you need to focus. It will also show you how important strength is and how much easier those thrusters will be now that you have increased your back squat!

Good Luck!!!

STRENGTH
20 Minutes to Establish
1 Rep Max High Bar Back Squat

METCON
“Fran”
21-15-9
Thrusters (95,65)
Pullups

10 Minute Cap!
Scale accordingly so you can finish under the cap.

 

 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 4 Rounds at Max Effort
Row 3 x 500 meters
Run 3 x 400 Meters
Airdyne 25 Calories at max effort
Rest 1 Minute Between Rounds

CORE
3 Rounds
15 Back Extensions
15 BB Landmine Twists (add weights)
15 Side Plank Crunches

 

 

 

COMPETITORS

A. OLY
Hang Squat Snatch + OHS
Work up to 80-85% but no more

B. STRENGTH
In 20 Minutes Establish a
1 RM HBBS

C. METCON
15-12-9
Thusters (115,75)
Chest 2 Bars

Comments

comments

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  1. Adam Reply

    HBBS: 350 (1) PR
    FRAN: 5:39 – this is a little slower than last time (September 2013 – 5:26), but glad I didn’t slip too much. Always fun.

  2. neon joe Reply

    Hbbs 295#=10#pr Fran 4:28 =6sec. Pr

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