week of MArch 2-7, 2015

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
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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