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Test Week 1 Day 3

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Downstate CrossFit – CrossFit

Front Squat

12 Min to Establish a 1RM

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Gymnastics

A. SKILL: Toes 2 Bar

B. METCON:

Buy In: 1k row

+

3 rounds:

– 3 Handstand Complexes*

– 6 V Ups

– 9 Tuck Ups

– 12 Burpees

*1 Complex = 2 shoulder taps, 3 steps right, 3 steps left

Test Week 1 Day 2

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Downstate CrossFit – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
19 Min Clock Total

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+
50+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Saturday Partner

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Downstate CrossFit – CrossFit

Metcon (Time)

With a Partner:

75/50 Cal Row/Bike

75 Hang Power Cleans 95/65

75 Back Squats

75 Shoulder to Overhead

75 Front Rack Lunges

10 push-up penalty if bar touches floor

The non-working partner must complete 5 burpees before taking the bar after the other partner stops.

30 Min Cap

Week 11 Day 1

By: 0

Downstate CrossFit – CrossFit

Strict Pull-up (8×8 )

Every other minute. If you cannit do strict, record under assisted pull-ups instead

Assisted Strict Pull-ups

Metcon (Time)

3 Rounds For Time:

:30 L Sit Hangs

12 Push Jerks 135/95

:30 Low Plank Hold

12 Single Leg Burpees (Alternating)

12 Min Cap