Take the Plunge
Squat, 2 reps every minute on the minute for 7 minutes @ 75% of 1RM
Power Snatch + Hang Snatch, every minute on the minute for 7 minutes @ 50-60% of 1RM
3 rounds for time of...
20 jumping lunges
30 toes to bar
400m run
*Competitor: As prescribed
*Established: Knees to elbow.
*Recruit: Snatch practice with PVC. Leg raises.
Post weights to comments. Post time to comments.
Alright, I have some bad news. Bad news, we were going to start the next "Harder to Kill" challenge today, but I have decided to postpone it. I am postponing it because it was brought to my attention by a number of you that you are participating in the CrossFit Games Open and wouldn't be able to fully participate in this challenge.
And if you remember, the last one they are pretty epic: READ HERE.
So good news if you wanted me to wait, bad news if you were looking forward to starting today. The last CrossFit Games Open workout is next Thursday, so we are really only delaying for about a week. We will now most likely start March 31st.
The programming leading up to "Harder to Kill" will all be geared towards you getting ready for that challenge.
Here we go!
Clean + Front Squat + Hang Clean
Every minute on the minute for 20 minutes @ 135 lb.
5 rounds for time of...
5 x Deadlift @ 40% 1RM
100m Row or Run
*Competitor: As prescribed
*Established: 95 on strength
*Recruit: 75 on strength
Post weights to comments. Post time to comments.
Today, we conclude conclude our interim programming at Eo3Fit. Friday we will begin a continuation in our "Harder To Kill" training series in which the user (you) gets prepared for anything and everything.
Please let me know if you have any questions.
Tighten your laces, and get ready!
Bike, 30 minutes
Run, 30 minutes
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed.
Post distance to comments.
In 15 minutes as many reps as possible of bench press @ bodyweight (i.e 185 lb male would bench press 185 lb)
Then,
3 x 50 push-ups
10 rounds...
5 thrusters @ 95
15 sit-ups
rest 1 minute
*Competitor: As prescribed
*Established: 75
*Recruit: 65% of 1RM on bench press/45
Post weights and reps to comments. Post time to comments.
In 15 minutes work up to 3 rep max deadlift
then:
3 x 10 single-leg deadlift (5 each leg) @ 135 lb.
3 x 10 pistols (5 each leg)
3 x 50 sit-ups
Row or Run, 3 rounds of...
30:30 (work:rest) x 6
Rest 4 minutes
*Competitor: As prescribed
*Established: 95lb. on SLDL. Pistols to 20 in. box
*Recruit: Bar on SLDL. Pistols to 24 in. box or greater. 2 rounds on cond.
Post weights to comments. Post meters to comments.
