Strength
Wendler Bench Press Cycle Week
Bench Press 5 at 75% 1RM
Bench Press 3 at 85% 1RM
Bench Press AMRAP at 95% 1RM
Then
Helen
Three rounds for time:
Run 400 meters
21 Kettlebell American Swings 24/16 kg
12 Pull-ups
Buyout
Bench Press 4 x 10
Lying Tricep Extensions 4 x 10
Strength/Skill Every 2 Minutes for 10 Minutes 1 Power Snatch start @ 80% and add weight to 1 rep max or 4th set and drop to 90 on the last. Only 5 attempts. Drop weight if 2 misses and drop weight if miss is in the form of a press out. Then As many reps…
Strength
Wendler Squat Cycle Week 3
Back Squat 5 at 75% 1RM
Back Squat 3 at 85% 1RM
Back Squat 1+ at 95% 1RM
Then
5 rounds of:
2 Rope Climbs 15′
10 KB Snatches 32/24kg
15 Box Jump Overs 24/20″
Buyout
Squat 4 x 10
Crossfit Mixer Find a new face, make a new friend, but partner-up with someone you haven’t with before (sorry Leah & AJ, Ryan & Alex) Run 800 – both 50 total of each in you go, I go fashion: Split jumps Push ups Sit ups Air squats Wall balls 50 foot wheelbarrow or HS walks…
Strength
Wendler Deadlift Cycle Week 2
Deadlift 3 at 70% 1RM
Deadlift 3 at 80% 1RM
Deadlift AMRAP at 90% 1RM
Then
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
4 x 10 RDL
Strength/Skill Every 2 Minutes for 10 Minutes 5 x 3 Power Cleans + 3 Push Press @ 80% Drop weight in event of any misses. Then 13:00 AMRAP of: 10 Strict TTB 10 Box Jumps 24/20 40 Double Unders 2:00 Rest Then for time 100 KB Snatches 24/16kg with 5 minute time cap. Buyout Annie…
Strength
Wendler Bench Press Cycle Week 2
Bench Press 3 at 70% 1RM
Bench Press 3 at 80% 1RM
Bench Press AMRAP at 90% 1RM
Then
21, 18, 15, 12, 9, 6, 3
Med Ball Cleans 20/14
Hand Release Pushups
Buyout
Bench Press 4 x 10
Lying Tricep Extensions 4 x 10
Strength/Skill Every 2 Minutes for 10 Minutes 5 x 3 Power Snatchs @ 80% Drop weight in event of any misses and press outs are considered misses. Then Amanda 9-7-5 reps for time of: Muscle-ups Squat Snatches (135/95 lbs) Here’s a great video on the muscle up. Buyout 3 x 5 Tempo pullups (pause with…
Strength
Wendler Squat Cycle Week 2
Back Squat 3 at 70% 1RM
Back Squat 3 at 80% 1RM
Back Squat AMRAP at 90% 1RM
Then
5 rounds for time of:
200 Meters
15 chest-to-bar pull-ups
5 strict deficit handstand push-ups
Buyout
Squat 4 x 10
Strength Wendler Press Cycle Week 1 Press 1×5 at 65% 1RM Press 1×5 at 75% 1RM Press 1 x AMRAP at 85% 1RM Then Sit Up Cindy (partner WOD) Both partners run 400M then 10 rounds (each) of a single Cindy (5 pull ups, 10 push ups and 15 air squats) while the other partner…
