Friday September 22, 2023

Test Day 6

CrossFit

 Same time frame as Monday/Wednesday

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

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