Testing Week 1

Unfortunately, as the Mid Atlantic Regionals wrap up this weekend, I am writing from my apartment in Philadelphia rather than Landover, Maryland.  After a hectic first year of physical therapy school, making regionals as an individual was not in the cards.  But that year is behind me, and I am focused on making this upcoming year of training and school be as effective as possible.  

This past week was the first week of new training programming via Jason Leydon from Crossfit Milford.  He is programming for our competitive trainees at Crossfit 215 for the future, and the first week was comprised of a series of testing workouts. It was a solid week of training, which already has taught me a lot about myself. Quite a few things to work on in there, but am excited to see what comes about.  The week went as follows:

Monday
A. Snatch 1RM (225#)
B. 30 Squat Cleans for time @ 225  (8:01)
C. 30 Muscle Ups for time (6:03)

Tuesday

A.  power clean + split jerk - 1 RM (255#, missed jerk at 265#)

B.  80% of A - 2 reps EMOM x 8 (205#)

+

5 minute amrap kb swing @ 70/55# (93)

4 minute armap double unders (196)

3 minute am rap cléan and jerk @ 95/65# (28)

2 minute am rap box jumps @ 24/20" (37)

1 minute row for cal (20)

Wednesday

off

Thursday

A.  Back Squat - build to 1 RM (365#)

-rest 10 minutes

B.  90% of A, 1 x am rap @ 30X1 (330x4)

C.  amrap CTB pull ups x 1 (22)

D.  amrap pull ups x 1 (42)

Friday

A.  Squat clean - build to max (295#)

B.  2 TnG power snatch @ 60% EMOm x 8 (135#)

+

For time: 

50 HSPU

50 t2B

1K row

(12:23)

Saturday

10 minute max cal on AirDyne (215 cal)