Test Week Day 1 08-24-2014

Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap

Rep Maxes (Strength)
Hypoxic KB Swings (1.5/1.0)
1rm Benchpress

Rep Maxes (Gymnastics)
Max Unbroken HSPU
*If you can do 10 Strict to Ground add 45lb plate
and continue to increase the depth until paralletes

Max Unbroken Bar MU

CrossFit Athlete Priority: WOD + Choose Any based on Quality Time
Competitor Program Priority: WOD + Choose Any based on Quality Time
* You can do some of these test at home to allow for adequate rest or go to a track. We want to do our best to test all of these. Post your results on each individual WOD.

Happy Birthday to:
Mark Rocha

Sat, 08/23/2014

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AngelaE's picture
Tue, 08/26/2014 - 00:26

1RM bench press - 85 lbs
Power Clean - 15 reps at 55lbs
Front Squat - 30 reps at 55lbs
Jerk - 15 reps at 55lbs
Pull Ups - 42 pull ups using green band