Week of March 9-14, 2015

Monday
Squat (see strength cycle below)
 4 Rounds For Time:
50-Split Jump Lunges
25-Sit 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. Touch and go reps for the rep test.

5 Rounds For Reps:
1:00 Burpees
1:00 Double Unders
*Time is continuous.
*Score is total reps.

Wednesday 
Every 90 seconds complete:
5-Ground To Overhead (60% of 15.1a weight)
*Reps should be unbroken (you MAY drop the bar, but you shouldn't)
*After 5 rounds (25 reps) add 1 rep to each 90 second period until the designated reps can not be completed in 90 seconds.
*Score is total reps completed.
 
Thursday
Hero WOD
"Foo"
20 Minute AMRAP:
13-Bench Press 170/75# "Buy In"
Then 
7-Chest 2 Bar Pull Ups
77-Double Unders
2-Squat Clean Thrusters 170/85#
28-Sit Ups
*The Bench Press is a buy in and does not count towards the score


Friday 
CrossFit Open WOD 15.3
???????????


Strength Program
5 Rep Wave

5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
85% Rep Test
*We will be using 100% of your 1RM as the training weight