Monday
Squat (see strength cycle below) 5 Rounds For Time: 5-Power Cleans 225/135# 10-Burpee Pull Ups Tuesday Bench Press (see strength cycle below) *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps. 5 Rounds For Time: 12-Deadlifts 115/75# 9-Thrusters 115/75# 6-Power Snatches 115/75# Wednesday 5 Rounds For Time: 20-Chest 2 Bar Pull Ups 30-Wall Ball 20/14# 40-Push Ups Thursday 21-18-15-12-9-6-3 Reps For Time: Deadlift 255/165# Strict Knees 2 Elbows Friday CrossFit Open WOD 15.2 ??????????? Strength Program 5 Rep Wave 2 x 65% 2 x 72.5% 3 x 5 x 77.5% *We will be using 100% of your 1RM as the training weight
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Monday
Squat (see strength cycle below) 12 Minute AMRAP: 20 V-Ups 10 Lateral Burpees Over Bar 5 Thrusters 135/85# *Rx+=Thrusters @ 165/105# Tuesday Bench Press (see strength cycle below) *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps. For Time: 30 Med Ball Cleans 20/14# 30 Ring Dips 30 Med Ball Cleans 20/14# 30 Chest 2 Bar Pull Ups 30 Med Ball Cleans 20/14# 30 Push Ups 30 Med Ball Cleans 20/14# *Med Ball Cleans are Full Squat *Athlete must completely stand up with Med Ball *Must go in order for this WOD *Share rings if needed *No banded ring dips. Perform feet elevated paralette dips as modification or Matador Dips on Monster rack Wednesday 3 Rounds For Time: 10 Wall Climbs 50 Lunge Steps (25 each leg) 150 Double Unders *Modification for Double Unders will be Tuck Jumps Thursday Deadlift (see strength cycle below) *Deadlifts are always reset after every rep *Of course we NEVER drop the bar "IBC Shoulder 2 OH" For Time: 1 x 90% 10 x 75% 1 x 90% 20 x 65% 1 x 90% 30 x 55% *Any way over head, but must finish in full locked out overhead with feet together *Athlete must change their own weight *Racks may be used (up to 8 person heats) *Use bumpers as much as possible *Dropping barbell to ground will be a "no rep" and must be repeated *Break sets up as needed *20 minute time cap Friday CrossFit Open WOD 15.1 ??????????? Strength Program 5 Rep Wave 5 x 5 x 70% *We will be using 100% of your 1RM as the training weight Monday "IBC Squats"
Bench Press (see strength cycle below)
Thursday
Monday Back Squat (see strength cycle below)
Bench Press (see strength cycle below)
Monday
Back Squat (see strength cycle below) 3 Rounds For Time: 15 Jumping Back Squats 95/65# (no racks, bar comes from ground) 15 Strict Pull Ups* 15 Push Press 95/65# Rx+ Jumping Back Squat & Push Press 135/85# *May perform feet elevated Ring Rows for Rx Men with 25# plate. Women at body weight. Tuesday Bench Press (see strength cycle below) *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps 10 Minute AMRAP: Bench Press with Ab Wheel buy in Men 100% Bodyweight Women 60% Bodyweight *Start on bench press doing touch 'n go reps *Once bar hast to be racked, perform 20 Ab Wheels from knees and extending until the nose touches the ground and return back to starting position. After completing 20 reps you may return to the bench for more reps. *Workout will be scored by total reps of bench press completed. *If not able to perform Rx, reduce weight by 10% for a -1, 20% -2, etc. Wednesday "Man Maker Support Group" For Time: 50 Man Makers 53/35# KB *15 Minute Time Cap *1 second penalty for every rep not completed *Having a partner for rep counting and encouragement is highly recommended *Will be ran in 2 heats in each class *Must use KB for Rx *Watch this for encouragement/discouragement https://www.youtube.com/watch?v=gczI5sINn9U Thursday Deadlift (see strength cycle below) *Deadlifts are always reset after every rep *Of course we NEVER drop the bar "Axle DT" 5 Rounds For Time: 12 Axle Deadlifts 155/95# 9 Axle Hang Cleans 155/95# 6 Axle Jerks 155/95# *Axle weight is 25#. Load accordingly. Friday Challenge WOD 2 Rounds For Time: 50 Vertical Jumps 40 Sit Ups 30 Push Ups 20 Pistols 10 KB Thrusters 35/25# *Vertical Jumps 6" above reach *Weighted Vest Rx+ 20/14# Strength Program 8 Rep Wave 5 x 8 x 65% (speed focus, incorporate chains or bands) *We will be using 100% of your 1RM as the training weight |
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March 2015
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