TEST WEEK Wednesday-Thursday December 15-16, 2021

14
Dec

TEST WEEK Wednesday-Thursday December 15-16, 2021

Crossfit
Overhead Squat Test
E2 Min x11 (20 Min)
5 Reps @ 35%
4 Reps @ 45%
3 Reps @ 55%
2 Reps @ 65%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
1 Rep @ 95%
1 Rep @ 101%
1 Rep @ 101%


Assault Bike Test
Total Cals in 5min

Quickfit

Main 12-15-21
2K Row Test

Main 12-16-21
21-15-9 reps of:
dumbbell deadlifts (double)*
Ring rows- make these challenging
*try to use a heavy weight for this if possible.
Lvl3: 50/35
Lvl2: 35/25
Lvl1: 25/15