Airdyning is better with friends.
This week we will be testing for the five core barbell lifts: Deadlift, Back squat, Press, Clean and Jerk, and Snatch. We will also be testing the 1 mile run. We are going to drop the volume for the next 6 weeks and work on increasing strength.
A. Back Squat: 15 minutes to establish 1RM
B. Press: 15 minutes to establish 1RM
C. Deadlift: 15 minutes to establish 1RM
Notes: This will be similar to the CrossFit Total, but instead of getting 3 attempts at each lift you will have 15min to establish a 1RM.
7 rounds for time, everything unbroken:
5 cleans (squat), 135/95lb
6 CTB pull-up
7 KBS, 32/24kg
2 rounds for time:
30 cleans (squat), 95/65lb
- In first piece, must be unbroken to move on
- Rest as needed b/w pieces
- Record time for second piece
Post results (and PRs!) to Facebook.