Test Day 2: Pressing A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Open workout 12.1 AMRAP 7 min: burpees to 6” above max standing height reach https://games.crossfit.com/workouts/2012
Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup
17.2 begins at 515pm! Four sets for quality: 60 seconds of Rowing Rest 60 seconds 60 seconds of Jumping Squats (add weight for int-adv) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds
Test Day 3 15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories thrusters Rx: 95/65 Sc: 65/45
15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin over bar pullup 3-6min: Rx: 2 rounds of 12 OHS, 12 CTB pullup Sc: 2 rounds of 8 OHS, 8 pullup 6-9min…Continue until you can no longer complete the work
