Pigeon Strerch 2:00/ side
Twisted Cross 1:00/ Side

10 x 10 1/11/2022 Speed lifting test

Choose either Option A or Option B Based on individual WEAKNESS
Option A
Every 1:30 Until Failure
2* Touch and Go Power Cleans 165/105
10 Round Cap
OPTION B
Every 1:30 Until Failure
2* Touch and Go Power Snatch 115/85
10 Round Cap
* Add 1 Rep every round. All rounds must be unbroken
** If prescribed weights are over 70% adjust accordingly
Add Score

Phase 4 Interval test for time

From 0-6:00
20 Front Squats 95/65
20 Pull ups
20 Thrusters 95/65
then
From 6:00-12:00:
15 Front Squats 95/65
15 Chest to Bar
15 Thrusters 95/65
then,
From 12:00-19:00
10 Front Squats 95/65
10Muscle Ups
10 Thrusters 95/65
If you complete a section of the workout wihtin the time window, you rest until the next window. If you fail to complete a section, your workout is done. Score is total working time from each section added together, plus :01 for incomplete reps.
Add Score

Comments

Gary Bland

Gary Bland 6 days, 8 hours ago / Reply

Phase 4 Interval test for time: 19:00

Gary Bland

Gary Bland 6 days, 8 hours ago / Reply

1/11/2022 Speed lifting test: 65 lbs

Lindsay Rawls 1 week ago / Reply

1/11/2022 Speed lifting test: 95 lbs
Notes: only completed 6 reps on the last round (11 reps total)

Lindsay Rawls 1 week ago / Reply

1/11/2022 Speed lifting test: 95 lbs
Notes: only made it to the 6th rep on the last round (11 reps total)

Lindsay Rawls 1 week ago / Reply

Phase 4 Interval test for time: 6:16
Notes: rx weight; ring rows 1st round, banded pull ups 2&3 round

Christine Ortega

Christine Ortega 1 week ago / Reply

Phase 4 Interval test for time: 9:52
Notes: rx weight scaled skills

Christine Ortega

Christine Ortega 1 week ago / Reply

1/11/2022 Speed lifting test: 75 lbs
Notes: 9

Kelsey Hawkinberry 1 week ago / Reply

1/11/2022 Speed lifting test: 85 lbs
Notes: Could’ve possibly gone heavier

Kelsey Hawkinberry 1 week ago / Reply

Phase 4 Interval test for time: 9:55
Notes: Rx squat and thrust Scaled pull ups (banded and ring row)

Kalen Vogler

Kalen Vogler 1 week ago / Reply

1/11/2022 Speed lifting test: 75 lbs
Notes: Yo to 8 reps

sydney criado 1 week ago / Reply

Phase 4 Interval test for time: 9:02
Notes: 55 lbs

sydney criado 1 week ago / Reply

1/11/2022 Speed lifting test: 8 lbs
Notes: snaches 8 reps round at 70lbs

Ashley Jones 1 week ago / Reply

Phase 4 Interval test for time: 15:57
Notes: 55lb front squat and thrusters Ring rows Green banded pull ups Green banded pull ups + box dips

Antoinette Torres 1 week ago / Reply

Phase 4 Interval test for time: 15:34

Antoinette Torres 1 week ago / Reply

1/11/2022 Speed lifting test: 55 lbs

Brittney Dickson

Brittney Dickson 1 week ago / Reply

1/11/2022 Speed lifting test: 110 lbs
Notes: cleans

Brittney Dickson

Brittney Dickson 1 week ago / Reply

Phase 4 Interval test for time: 13:34
Notes: no mus up

Robert Woodell

Robert Woodell 1 week ago / Reply

1/11/2022 Speed lifting test: 95 lbs
Notes: 8+4

Ashley Jones 1 week ago / Reply

1/11/2022 Speed lifting test: 95 lbs
Notes: 7 full reps Got to 5 reps on round of 8

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