3-20-19


"Never give in except to convictions of honor and good sense."
-
Winston Churchill

IMG_7936.jpg

Strength & Conditioning
Strength: 1RM Clean and Jerk

Metcon: “Mini CrossFit Chalk” by Ryan Fisch
For Time
1mile Run
3 rounds
10 Bench Press (your choice)
10 Pull Ups
.. into
1,000m Row
…into
3 rounds
10 Bench Press (your choice)
10 Pull Ups

Outsiders Team Training
A) Est. 1RM Clean and Jerk

B) Front Squats/ Backsquats
4 sets:
4 x 80% (fs)
2 x 85% (bs)

C) Metcon: “CrossFit Chalk” by Ryan Fisch
For Time (35min Cap)
1mile Run
5 rounds
10 Bench Press (155/85)
10 Pull Ups
.. into
2,000m Row
…into
5 rounds
10 Bench Press (155/85)
10 Pull Ups

Outsiders Barbell Club/USAW
A) Hang Clean
2-2-2-2-2-2
%: 75-77-80-83-85-87

B) Front Squats/ Backsquats
4 sets:
4 x 80% (fs)
2 x 85% (bs)

C) Clean Grip DL + Box Jump (30/24)
5 + 5 x 5
%: 125 of 1RM CJ.

Emma Shaybani