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Our 8 week cycle is now over, this week I'm going to have you test a few movements such as

1. Max Strict Muscle-ups
2. Max Snatch
3. Max Clean & Jerk
4. Max L-sit
5. 3RM Back Squat

After this week, I wil be placing a 14 week program to get ready for the Crossfit open.The numbers you set this week will be used for the next training cycle, there will be a new set of ring strength skills that will be in place and a lot of interval training for rest cycles between 2:1, 1:1, 1:2. I'm writting the FAQ for the training program and will have it placed by Thursday morning.

*Be prepared to be 1.5-2hrs a training session or have a split day.

Let me know how you have been enjoying the programming, let others know what your times are. There are several of you out there, but rarely posting!

A) Every 0:15's for 16 rounds

 1 rep Speed Deadlifts @ 65% of 1RM

B) 3 x 10

Weight Box jump 16"

• add 10-30lbs (Dumbells/KB) in each hand
• Step down!

C)

3 rounds for time

• 15 toes to bar
• 15 wall balls
• 15 KBS@24kg