Monday Back Squat (see training cycle below) For Time: Tuesday Bench Press (see training cycle below) For Time: *If you can't do a pull up do the box jump version Wednesday 8 am ONLY Thursday Friday 3" Defict Deadlift 1RM
5 Rounds For Time:
Strength Percentages for the week: After a progressive warm up complete 5 x 75% 3 x 85% Rep Test x 95%
*using 95% of your 1RM as the training max
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Monday Back Squat (see training cycle below) Five rounds for time of: Tuesday Bench Press (see training cycle below) "Tabata Something Else" *May do in any order Wednesday 8 am ONLY Thursday Friday Conventional Deadlift 3RM *No touch and go reps *No dropping the bar *Must reset on each rep
15 Minute AMRAP: 15 Double Unders 15 Sit Ups 15 Supermans Strength Percentages for the week: After a progressive warm up complete 3 x 70% 3 x 80% Rep Test x 90%
*using 95% of your 1RM as the training max Monday
Back Squat (see training cycle below) 20 Minute AMRAP: 10-C2B Pull Ups 20-Back Squats 95/65# 30-Double Unders *Back Squat taken from the floor Tuesday Shoulder to Overhead (see training cycle below) 12 Minute AMRAP: Squat Cleans-1 Minute Shoulder To Overhead-1 Minute Squat Cleans-2 Minutes Shoulder To Overhead-2 Minutes Squat Cleans-3 Minutes Shoulder To Overhead-3 Minutes *Barbell 135/85# *Scored as total reps Wednesday Bench Press (see training cycle below) For time: 40-Burpees 40-KB Snatch (20-R & 20-L) 30-Burpees 30-KB Snatch (15-R & 15-L) 20-Burpees 20-KB Snatch (10-R & 10-L) *KB 53/35# *Break up KB Snatches as needed Thursday For time: Run 800 meters 30-Ring Dips 30-HSPU 30-Snatches 75/55# 30-Burpees 30-Pull-Ups 30-Thrusters 75/55# Friday Sumo Deadlift 1RM 3 rounds for time of: 150-Double Unders 50-Walking Lunge Steps Strength Percentages for the week: After a progressive warm up complete 5 x 65% 5 x 75% Rep Test x 85% AMRAP x 65% *using 95% of your 1RM as the training max Monday Back Squat (see training cycle below)
2 Rounds for time:
Tuesday Shoulder to Overhead (see training cycle below)
20 Minute AMRAP: 10-Squat Cleans 95/65#
Wednesday Bench Press (see training cycle below) "Jenny" Thursday For Time: 75-American KBS 53/35# Friday Deadlift + Chains 1RM
CrossFit Open WOD 12.1
Strength Percentages for the week: After a progressive warm up complete 5 x 75% 3 x 85% Rep Test x 95% AMRAP x 75%
*using 92% of your 1RM as the training max |
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