Cycle #3 Test Week
A) Benchmark (Test)
“Hope”
3 rounds:
Spend 1:00 min at each station for max reps..
- Burpees
- Power Snatches (35/25kg)
- Box Jumps (24”/20”)
- Thrusters (35/25kg)
- Chest to bar Pull-ups
*1:00 rest between rounds
B) Accessory
Tabata Sit-ups
1. Power Every 0:30 for 3:00 (6 sets) 3 TNG Power Snatches Every 0:30 for 3:00 (6 sets) 2 TNG Power Snatches Every 0:30 for 2:00 (4 sets) 1 Power Snatch *2:00 rest between blocks 2. Fitness For Time:
“CrossFit Total” 1RM Back Squat (20:00) 1RM Press (10:00) 1RM Deadlift (15:00) You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up