Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then 3 Rounds of 1:30 ME DB Snatches (alternating) 50/35# :30 Rest 1:30 ME Toe to Bar :30 Rest 1:30 ME Row Calories :30 Rest Buyout 5 x 5 Pause Squats (use to pause to get depth. A lot of…
Strength
Wendler Deadlift
Week 1
5 @ 65%
5 @ 75%
5 @ 85%
Then
5 rounds for time:
4 muscle-ups
7 handstand push-ups
12 kettlebell snatches 24/16
Buyout
5 x 8 Superset Seated Triceps extensions with Seated Dumbbell Presses
(A superset is one exercise that is immediately followed by another without rest in-between)
Mobility Thursday Ankles Then For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty…
Strength Wendler Bench Press Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 10 rounds for time of: Run 200 20 DB Snatches 50/35 (alternate L/R each round) (Yes I know very similar to last Friday but the runs are 200 so run faster. Oh wait there are twice the number…
Strength/Skill
Every 2:00 for 8:00
3 Squat Snatch @ 50-60%
Then
7 rounds of:
5 HSPU
10 Box Jumps 24/20″
15 TTB
Buyout
5 x 5 Romanian Deadlift 2 60-70%
Strength Ok, deload week is over and the weights are getting heavier again. Hopefully, you took advantage of the lower percentages to reset your squat depth for this mesocycle. Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 4 rounds for time of: 15 C2B Pullups 20 Deadlifts 155/105…
The WOD to End Veteran Suicide is next Saturday the 5th. Due to the length of this workout, we will have only one CrossFit class and no re:Boot to follow. Strength Wendler Deadlift Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Dropping the bar is a no rep. Powerlifting, not CrossFit movement standards.…
22 veterans a day commit suicide, now you can do something about it. Help Active Heroes raise awareness of this epidemic by participating in the WOD to End Veteran Suicide! The WOD is a hopper workout chosen before the workout and will consist of 22 exercises and 22 reps of each, and at minute 22,…
Strength
Wendler Press Cycle
Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
5 rounds for time of:
Run, 400m
20 Db Snatch Alternating Arms, 50/35 lbs
Buyout
5 x 8 Seated Triceps extensions
5 x 8 Seated Dumbbell Presses
No supersets
Mobility Thursday Thoracic Spine Bretzel Armbar Turkish Getup Then 6 Rounds of: :40 Work and :20 Rest Russian Kettlebell Swings* Wall Balls* *Use the heaviest weight you can perform 40 seconds of unbroken reps. Buyout 3 rounds of :30 work :30 rest of Handstand Holds Chin over Bar or Chest to Bar holds L Seat…
