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Sunday, June 15, 2014

Monday, June 16, 2014

WEEK 2 of TESTING

This is our last week of testing. I chose CrossFit Benchmark wods this time around, but next time it will include Flux testing wods as well.  Let's keep the momentum going this week.

A. In 25 minutes find your max clean and jerk. Unless you are a competitive weightlifter at Flux, do not make too big of jumps once you are 15 lbs under your max.  There is nothing wrong with adding 3-5 lbs at a time. This will give you more practice and confidence.  As an example, if you max is 175 lbs, don't jump from 165 to 175 lbs. You are much better off to make 3-5 lbs jumps.  If my CrossFit athlete nails 165 lbs with confidence but has never gone for more than that, he or she would be advised to go to 170, then 174, 178 and finally, 181 lbs.

Intermediate: 3, 3, 3, 3; rest 2 minutes

Beginner: 5, 5, 5, 5; rest 2 minutes.

B. BENCHMARK JACKIE
To do prescribed, you must perform Fran at at least 55/85 lbs.
For pull ups - you  should perform Fran with prescribed reps.

For Time: Row 1000 meters
                 50 thrusters 35/45 lbs
                 30 kipping pull ups

See -April 28, 2013, Feb 12, 2013, March 10, 2012


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