Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4
2015 Masters Qualifier Event 4
21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10
FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)
For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)
Hollow Rocks : 3×10
Hollow Rocks 3×10
Rest as needed between sets.
For quality, not time.
Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s
Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3
Thruster 3-3-3
Thruster 3-3-3
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.
FT: Rows, Thrusters and Chest-to-bar Pull-ups
For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups
Or choose:
2015 Masters Qualifier Event 3
2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups
This option only allowed if you can RX it, there is a firm 30 minute time cap!
BTWB
The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!
Ticket buying info for the 2015 CrossFit Games:
Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight and begin the 2 round version.
FT: Rows, Thrusters and Chest-to-bar Pull-ups
For time:
Row, 1000 m
50 Thrusters, 65/45 lbs
30 Chest-to-bar Pull-ups
Women should use a Training bar (15#) plus 15# plates for RX. NO dropping empty bars or any bar with 5’s or 10’s!
Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)
2015 Masters Qualifier Event 1
Complete as many rounds as possible in 5 mins of:
5 Muscle-ups
10 Cleans (155#/105#)
Rest 3 minutes, then complete AMRAP #2. Sub 1 Ring Dip to 1 MU.
AMRAP 5 mins: Front Squats and Burpee (Bar Facing)
Complete as many rounds as possible in 5 mins of:
5 Front Squats (155#/105#)
5 Burpee (Bar Facing)
2015 Masters Qualifier Event 2
FT: Rows; 4x Push Press, Box Jumps and Toes-to-bars
FT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars
For time:
Row 1000m
— then —
4 rounds of:
20 Push Press (95#/65#)
15 Box Jumps (24″/20″)
10 Toes-to-bars
BTWB
Deb has two of the four Masters Qualifier Events out of the way with both a Snatch PR and a bunch of muscle-ups and cleans. Congrats on the PR and for getting through those muscle-ups. Two WOD’s to go!
Muscle-up Photo by Rob W.
Tonight was the monthly SRCF Ladies “Power hour”. As you can see below I was pretty welcome…
“Points of Performance in the Push Press” with Sara Wilkinson – [video]