IT’S TEST WEEK AGAIN !!!
ENDURANCE:
30.05
Crossfit U1 Triple 3
FOR TIME:
RX
3 km Row
300 Double Unders
3km RUN
SC
2 km Row
200 Double Unders
2.1 km RUN
1.06
FOR TIME:
– 300 m Row
– 50 DU / 100 SU
– 15 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 14 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 13 Goblet Squats @ 12/8kg
…
…
…
– 300 m Row
– 50 DU / 100 SU
– 1 Goblet Squats @ 12/8kg
3.06
CONCEPT 2 PARTY
FOR MAX CAL ON EACH MACHINE
4 min BIKE ERG
1 min REST
3 min BIKE ERG
1 min REST
2 min BIKE ERG
2 min REST ( clean and rotate )
4 min SKI ERG
1 min REST
3 min SKI ERG
1 min REST
2 min SKI ERG
2 min REST ( clean and rotate )
4 min ROW
1 min REST
3 min ROW
1 min REST
2 min ROW
LITE:
31.05
A) Establish max broad jump and max vertical jump.
B) WOD: 10 min AMRAP
Buy in:
3 ROUNDS:
– 100 Double Unders / 200 Single Unders
– 25 USA KB Swings @24/16 kg
REMAINING TIME MAX BURPEES OVER THE KB
SCORE = BURPEES
02.06
A) Establish 1RM FRONT SQUAT
B) WOD: FOR TIME
– 50 Air Squats
– 30 Push Ups
– 10 Sandbag over the should clean @68/45 kg
03.06
20 min AMRAP:
– 20/15 cal Row
– 15 Box Jumps Over @24/20″
– 9 Devil Press @2×15/10kg
04.06
A) Build up to 3RM Deadlift
B) WOD: ”GRACE”
30 Power Cleans @61/43 kg
