Strength Wendler Deadlift Week 1 Use lifters and clean setup. Basically do the pull olympic lifting not powerlifting style. Use straps if you got them and hook grip if you don’t 5 @ 65% 5 @ 75% AMRAP @ 85% Then For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs (or 70% of…
Strength/Skill Back Squat 5 x 8 @ 60% Not super heavy but you need to feel it. Then 3 rounds of “Cindy” (AFAP) 5 Clean and Jerks @ 60% 3 rounds of “Cindy” (AFAP) 4 Clean and Jerks @ 70% 3 rounds of “Cindy” (AFAP) 3 Clean and Jerks @ 80% Buyout Go Home and…
Strength
Wendler Bench Press Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
3 Rounds For Time of:
20 Calorie Row
20 Air Squats
20 CTB Pullups
Buyout
Bench Press 5 x 5
Triceps Press 4 x 8
Strength/Skill EMOM 7 Minutes 3 Hang Squat Snatch from Power position. Go only as heavy as you can do these really well meaning, no press outs or lowering the bar past the power position, and most of all not shifting shoulders forward or pushing butt back. For some of you this will mean…
New macro cycle starts this week. Next BIG BIG training goal is the 2017 CrossFit Games Open Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Row 1000M Rest 1 Minute 7 Minute AMRAP of 10 Toe To Bars 5 Clean and Jerks 135/95 Buyout Squat 5 x…
Strength/Skill
Back Squat 5 x 5
Then
As many reps as possible in 10 mins of:
Row Calories, 5 mins
Push Press, 115/80 lbs, 5 mins
Buyout
Run an easy mile
Strength/Skill Every 1 min for 10 mins do: 3 Ground To Overheads, pick load 5 Burpees Then 5 rounds for time of: 50 Double Unders 3 Ground To Overheads Buyout Bench Press 5 x 5 Note if competing in the Hero Challenge please keep the entire day very light. If you’re super sore please keep…
Strength/Skill Every 2 mins for 10 mins: 1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch* *Pause is with hips way back shoulders forward and bar is one inch above and off the knee. If this is hard you probably haven’t been doing your straight leg GHD buyouts. Then 3…
Strength/Skill Every 1 min for 8 mins: Clean & Jerk 1 Clean & Jerk, 85% 1RM Then 50 Wallballs immediately followed by: 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs* *Rx on the squat if off the floor but rack is an…
