CrossFit Firebase Orlando

HELL WEEK 2014. Day 1

HELL WEEK 2014. Day 1
1000m Bear Crawl.
For Time.

Post your scores to the Whiteboard.

OR Strength Day

Front Squats
3 Reps at 50% of 1RM
3 Reps at 60% of 1RM
3 Reps at 75% of 1RM
2 Reps at 80% of 1RM
2 Reps at 85% of 1RM
2 Reps at 90% of 1RM
2 Reps at 95% of 1RM
4 Reps at 80% of 1RM
AMRAP at 70% of 1RM

Strength Day
Shoulder Press -OR- Bench Press
4 x 5-8 (Moderate-Heavy)
*Shoulder Press Options: Strict/push or snatch-grip strict/push press.
*Bench press can be BB or DB.

Pendlay Row -OR- Sumo-Deadlift
5 x 3-5 (Heavy as Possible)

Conditioning Cash-Out:
Row: 7x300m, 0:30 rest
-OR-
Run: 3x800m, 2:00 rest

Auxiliary Work: Feel free to do sit-ups, hollow rocks, toes to bar, chin-ups, pull-ups, Supermans, candlesticks, etc. in-between any and all strength sets.

Post your scores to the Whiteboard.

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