BENCHMARK FRIDAY – THIS FRIDAY!

This Month’s pick = CINDY

20min AMRAP:

5 Pull-ups

10 Push-ups

15 Air squats

TRY YOUR BEST TO MAKE IT TO CLASS SO YOU CAN RECORD THIS BENCHMARK!

CROSSFIT CLASSES:

Performance-

A1. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

A2. Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Four sets of:
Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs

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ADVANCED CLASS:

A. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%

B. Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

C. “CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633
Men – Ben Smith 630

D. Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups

You choose how many reps you’ll perform in the first minute, then perform one more than the previous set every minute thereafter. You are choosing your total volume based on what you think you can handle.

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BOOTCAMP RX CLASS:

A. Three Rounds:

30 Air Squats

20 Pull-ups (sub = ring rows)

10 Push-Ups

B. In teams of two, relay to complete as many rounds and reps as possible in 12 minutes of:
6 Burpee Box Jump-Overs

1 round = P1 Completes 3 reps + P2 completes 3 reps

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