Monday!

Today we begin the push up cycle. This cycle will last 6 weeks and we will be repeating the 2 minute test at the end of the cycle.  This is not about how many, but about how well you can do them with the goal of being able to do more. With Murph for Miller right around the corner (end of May) it would be better for all of us to focus on getting stronger/better at push ups and doing them to standard now, then to truly suffer during the push up workouts especially Murph.

Weightlifting

Snatch 3x3 75,80,85%

Snatch pull 3x3 100%

Front squat 3x2 @ 88%

 

Powerlifting 

Front squat 5,3,3,1,1+

 

2 minute push up test. You must start in the locked out push up position. Every rep will be chest to deck and arms fully locked out. If your chest does not touch the deck it will not be a counted rep. You may only rest either in the plank position or the Downward Dog (butt in the air) position. Hands and feet must remain on the ground. You may slide them to a different position but must maintain contact.  The standards are always high with our movements at CrossFit Carol Stream because that is how we measure progress.

Have fun!

 

WOD

for conditioning. 

With a continuously running clock for ten minutes 

Row 250m then 

5 d-bell Front squats on odd minutes 35/25lb.

Max Burpees on even minutes. 

Entire WOD is 10 minutes including row. You must complete the 5 front squats in the odd minutes.

Score is based on total Burpees completed. This is a good conditioning WOD to help push through "the suck." Make a strategy/pace and stick with it.  

0-1 minutes Row the 250 (if it bleeds into next minute so be it

1-2 front squat

2-3 burpees max reps

3-4 Front squat

4-5 burpees max reps

5-6 Front Squat

6-7 burpees max reps

7-8 Front squat

8-9 burpees max reps

9-10 Front squat

A total of four minutes of max effort burpees.....

Post loads and total burpees to Whiteboard and WODHOPPER!!