04 March 2015


Shoulder Press 5,5,5,5,5 Repetitions (Work to a 5RM)

Push Press 3,3,3 Repetitions (Work to a 3RM)

Push Jerk or Split Jerk, 1 Repetition, for a Personal Record (1RM)

Rest as needed then,

Complete One “Sprint Round” For Time,
Row 500 Meters
Shoulder to Overhead 30 Repetitions
15 Pull-ups

Note: The goal for the Press, Push Press and Jerk series is to continue to add weight to each working set, ultimately achieving a 5 Repetition Max, 3 Repetition Max, and finally a 1 Repetition Max effort. Note the efficiency of the technique, specifically the use of the hip, in achieving your heaviest lifts. Prescribed weight for the “Sprint  Round” is 95lb. for men and 65lb. for women. Compare today’s heaviest lifts and “Sprint Round” time to February 5, 2015.


Nate and Sampson “rest” while Ale prepares for his 500 Meter Row


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups

Rest up to 2:00 between rounds.


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