Crossfit Overdrive

A. Strict press @21X1; build to a 10RM
100#
B. 10 minute EMOM; strict pull up x3-4 reps
4/4/4/4/4/4/3/3/3/3
C1. Legless rope climb; 5x15ft; rest 60-90 sec
Completed
C2. Ring push up @31X1; 5x7-9; rest 60-90 sec (elevate your feet to make this harder if needed)
9/9/7/7/7
+
For time:
10,9,8,7,6,5,4,3,2,1
unbroken russian KB swing 40kg
unbroken T2B
9:48

Tahylor Law

Vancouver

A. FS @20X1; build to an 8 rep max
155
B. Power snatch; build to a 1RM
C1. DB walking lunges; 16,14,12,10; rest 90 sec
30/45/55
C2. DB single leg RDL @3011; 4x5-7; rest 90 sec
D. Weighted plank with 45# plate; accumulate 4 minutes (place plate on your low back); rest as needed
6:30 total time

Tahylor Law

Day 2 eval

A. DL; build to a 10RM
130kg
B. Power clean; build to a max
230
C1. Pendlay row; 4x5; rest 1 min
135
C2. Bar dip @20X1; 4x5-7; rest 1 min
7-7-7-5
+
10 minute AMRAP:
50ft unbroken sled push 100kg
16 lengths
- Goal is +15 lengths

Tahylor Law

Training eval day 1

A. BS @20X1; build to a 10RM
165
B. CGBP @20X1; build to a 10RM
155
C. Wtd pull up @20X1; build to a 1RM
32kg KB
D. 3 sets; AMRAP strict pull up @20X1; rest 2 min
8-6-5
E. Double KB front rack carry; 5 sets x 200ft; rest 90-120 sec b/t sets
24kg
+
5 min AMRAP:
AB for cals
- Goal is +100 cals :D (73-75 avg RPM)
90 cals, 60 cals @ 3min


Tahylor Law

Workout 3
10 sets @ high effort:
10 lengths Shuttle Running
3 R Arm Hang KB Snatch @ 16kg
3 L Arm Hang KB Snatch @ 16kg
10 Air Squats
1:30 min b/t sets

1:15-1:25/rd
+
Strict the Pot on Swiss Ball, 20 sec movement per min x 10 mins

Completed

Tahylor Law

Workout 2
A1. CGBP @ 40X1, 2 tough reps x 6 sets, 10 sec
165-170-170-170f-155-155
A2. Clapping Push-ups, 5 reps x 6 sets, 10 sec
A3. 10 Kipping Pull-ups x 6 sets, 2 min
10-10-10-8/2-5/5-5/5
B. One Arm DB Rows @ 20X0, 5/arm @ 75b DB x 5 sets per arm, 15 sec b/t arms
C. 5 Burpees to 6" OH as fast as possible per min x 10 mins

Tahylor Law

Workout 1
A. Trap Bar Deadlift @ 20X0, work to a challenging set of 10
130kg
B. double KB Thrusters @ 24kg/arm, 6 reps per min x 6 mins
C. 10 KBS @ 32kg per min x 6 mins - all the way overhead
D. AMRAP Double Unders in 1 minute x 5 sets, 1 minute rest
60-70 reps

Tahylor Law