Monday 10.29.18

RETEST WEEK IS HERE!!! This week we will be retesting to see how much we have improved over the last 6 weeks. If you were not here for the original test week, no worries! You’re still going to get some great workouts in. Can’t wait to see you all at the gym!

Monday

Test 1

For Max Reps

1:00 Strict Pull Ups

1:00 Strict HSPU

1:00 Hang Squat Cleans 155/105#

1:00 Shoulder to Overhead 155/105#

1:00 Wall Balls 20/14#

**2min rest between movements. Your score is your total number of reps completed.


Tuesday

Test 2

9*15*21*27

Burpees

Calorie Bike/Row

*=100 Double Unders


Wednesday

Test 3

“Crossfit Total”

1 Rep Max Back Squat

1 Rep Max Strict Press

1 Rep Max Deadlift


Thursday

Test 4

50-30-10

Unbroken KB Swings 53/35#

DB Box Step Ups 50/35#

**3 Burpee penalty every time the KB stops, and every time you set the dumbells down during the set.


Friday

Test 5

For time

30/21 Calorie Bike/Row

40 Shoulder to OH 75/55#

20 Pull Ups

30/21 Calorie Bike/Row

20 Shoulder to OH 75/55#

10 Pull Ups

30/21 Calorie Bike/Row