Friday December 23, 2022

23
Dec

Friday December 23, 2022

CrossFit

Main

Test Day 6

A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%
A2. Clean 1rm
details:
L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%
L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%
L5: Male: (255+)
95 – 125 – 155 – 175 – 205 – 5% increases will get to 275
L5: Female (175+)
65 – 85 – 100 – 120 – 135 – 5% increases will get to 185
L4: male (205)
75 – 95 – 115 – 135 – 155 – 5% or 5# increases
L4: female (135)
45 – 65 – 75 – 85 – 100 – 5% or 5# increases
L3 male (165)
55- 75 – 90 – 110 – 125 5% or 5# ncreases
L3 female (105)
35 – 45 – 55 – 65 – 75 5% or 5# increases
L2 male (125)
45 – 55 – 70 – 80 – 95 – 5% or 5# increases
L2 female (85) 25 – 35 – 45 – 55 – 65 5% or 5# increases
L1: male and female modification for range of motion

B. toes-bar
details:
reverse tabata, get at least 3 for 8 rounds/ 24 reps total
Lvl6: toes-bar
L5:toes to head
Lvl4: toes-chest
Lvl3: toes-hip
Lvl2: hanging knee raise
Lvl1: scaling to straight leg sit ups due to injury or grip strength

QuickFit/ At home WOD

Main

4 rounds of: (12 min)
1 minute of burpees
1 minute of V-ups
Rest 1 minute