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
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