Militant CrossFit: 29-July-13

Hey all!

Here are some programming notes for today!

Please start testing your 1RM for the following lifts over the next 2 weeks before the WOD. 

Back Squat

Front Squat

Deadlift

Power clean

Power Snatch

Close Grip Bench (14 inches)

Overhead press

Weighted pull-up (pronated grip)

 

In addition to testing your 1RM, I would also like you to do muscle fiber testing on the following:

(1) Front Squat or Back Squat - your choice

(2) Deadlift 

(3) Overhead press or Close Grip bench press - your choice

(4) Weighted pull-up

 

Here's how you do the muscle fiber test. First test your 1RM, then rest 10 to 15 minutes. The heavier the 1RM the more you need to rest, so for deadlift and squat rest 15 minutes but for weighted pull-ups, 10 minutes is probably enough. After your rest load up with exactly 85% of your 1RM (use fractional plates) and do as many reps as you can at a controlled tempo and mark down the number of reps you were able to complete.

Todays WOD:
Fitness:
A. In teams of two, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Burpees x 9 reps

Advanced:
A. In teams of two, complete as many rounds as possible in 15 minutes of:
165/115 lb. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Burpees x 9 reps