Week of 2016.09.06 – 2016.09.10 (Testing Week)

Tuesday

A. Strict press, 1 rep max
B. Push press, 1 rep max

"Fran"
21-15-9 reps for time of:
Thrusters (95 lb. / 65 lb.)
Pull-ups

Wednesday

A. Power clean, 1 rep max
B. Back squat, 1 rep max

CrossFit Open Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Thursday

A. Power snatch, 1 rep max
B. Jerk, 1 rep max

CrossFit Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 clean-and-jerks (135 lb. / 95 lb.)
3 toes-to-bar
6 clean-and-jerks
6 toes-to-bar
9 clean-and-jerks
9 toes-to-bar
12 clean-and-jerks
12 toes-to-bar
15 clean-and-jerks
15 toes-to-bar
18 clean-and-jerks
18 toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Friday

A. Deadlift, 1 rep max

2013 Regional Event 5
21-15-9 reps for time of:
Deadlifts (315 lb. / 225 lb.)
Box jumps (30" / 24")

Saturday

A. Front squat, 1 rep max

P1: 30-calorie row
P2: Deadlift hold (225 lb. / 135 lb.)
If deadlift drops, rower must stop
(1 round per partner)

P1: 20 handstand push-ups
P2: Handstand hold
(1 round per partner)

P1: 30 toes-to-bars
P2: Dead hang on bar
(1 round per partner)

P1: 30 push presses
P2: Kettlebell front rack hold
(1 round per partner)