SOUTH SURREY STRENGTH & CONDITIONING

WOD FOR 09/10/11 CROSSFIT FOOTBALL TOTAL

PERFORM A 1 REP MAX FOR THE FOLLOWING:

POWER CLEAN

SQUAT

BENCH PRESS

DEADLIFT

 

 

 

 

 

 

 

 

WOD

STRENGTH WORK:

POWER SNATCH 2 REP MAX

METCON:

POWER SNATCH X3 55% OF 1 REP MAX

PULLUPS X5

PUSHUPS X10

SQUATS X15

PERFORM AS MANY ROUNDS AS POSSIBLE IN 10 MIN.

 

 

 

 

 

 

JOSH SIMPSON TAKES SILVER AT WORLD POLICE & FIRE GAMES

CROSSFIT SOUTH SURREY MEMBER JOSH SIMPSON TOOK SECOND PLACE IN POWERLIFTING AT LAST WEEKS WORLD POLICE & FIRE GAMES IN NEW YORK CITY. COMPETING IN THE 275 LBS CLASS JOSH TOTALED 440 KG. THE EVENT CONSISTED OF THE DEADLIFT(255KG) AND THE BENCH PRESS (185KG). JOSH IS A PROUD MEMBER OF THE SURREY FIRE DEPT. GOOD JOB BROTHER!!

WOD FOR WEDNESDAY 09/07/2011

DEADLIFT 3 REP MAX

SNATCH - HEAVY SINGLE -

BENCH PRESS 5 REP MAX

METCON:

DB THRUSTER 50 LBS DUMBELLS

KETTLEBELL SWING 2 POOD OR 32KG

PULLUPS

12-9-6 FOR TIME

 

 

 

 

 

 

 

 

 

 

 

 

WOD

PWR. CLEANS 6X2 80% 1 MIN REST

METCON

5 PUSH PRESS

10 KB SWINGS

15 RING ROWS

10 ROUNDS (1MIN REST)

 

 

 

 

 

 

 

 

 

 

WORKOUTS OF THE WEEK

DAY#1

RING ROWS X15

SQUATS X15 225LBS

BENCH PRESS 155LBS

5 RDS FOR TIME

DAY#2

ROWER: 3 MIN WORK TO 3 MIN REST RATIO PERFORM 3X

TREADMILL: 3MIN WORK TO 3 MIN REST RATION PERFORM 3X

TRY TO COVER AS MUCH DISTANCE AS POSSIBLE WITH EACH 3 MIN INTERVAL

DAY#3

BENCH PRESS 5X5 80% OR MAX EFFORT AT 5 REP MAX

DIPS + CHINS 5X10

METCON

OVERHEAD SQUATS (95LBS) + BURPEES 21-15-9 FOR TIME

DAY#4

RUN 3K

 

 

 

 

 

 

 

 

 

WORKOUTS OF THE WEEK:

DAY #1

400 M. RUN + BENCH PRESS 60% + PULLUPS 10-9-8-7-6-5-4-3-2-1 FOR TIME

DAY #2

500 M.ROW + 400 M. RUN 5RDS FOR TIME

DAY #3

POWER CLEAN + PUSH PRESS (WORK UP TO 5 REP MAX)

METCON- THRUSTERS (WEIGHT OF CHOICE) + PULLUPS 3-6-9-12-15-18-21

DAY #4

RUN 4MIN - RUN 3MIN.- RUN 2MIN - RUN 1MIN. REST 45-60-90 SEC. BETWEEN RUNS YOUR CHOICE

TABATA - SQUATS/PUSHUPS/ROWER/BOX JUMPS  20:10 WORK REST RATIO FOR 8 SETS A TOTAL OF 4 MIN. OF WORK. RECORD REPS COMPLETED.

Bench Troll!

Common Bench Press Mistakes by Dave Tate