Monday This is Wendler 5/3/1 week. Remember the goal isn’t to test yourself by putting a big PR on the bar but to do as many as possible with 95% of working weight. We will all test for 100%+ on Saturday Morning 18th at 8a where the workout of the day will be the CrossFit Total.…
DetailsStrength Wendler Bench Press Cycle Week 2 3 X 3 @ 70, 80, 90% Then Optimus Prime Partner-up with another human of similar skill 3 rounds for time: 401 M Run (both at same time)) 53 Medicine Ball Cleans/Push-ups (20/14 lbs) 47 ft. Broad Jumps 41 Air Squats/American KB Swings (32/24 kgs) 13 Partner Dead…
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Wendler Deadlift Cycle Week 2
3 X 3 @ 70, 80, 90%
Then
21-15-9 of:
Thrusters 135/95#
C2B Pullups*
*However you scale this one it should be heavier than what weight and pull up option you would choose for Fran.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap. Yes I know we did this last week and most of you didn’t like it so that’s why we’re doing it again. Then Run 800 30 Snatches…
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Wendler Squat Cycle Week 2
3 X 3 @ 70, 80, 90%
Then
5 rounds of:
7 Power Cleans 135/95#
5 Front Squats 135/95#
3 Push Jerks 135/95#
Rest one minute
Buyout
Front Squat 4 x 10
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
DetailsStrength Wendler Press Cycle Week 1 3 X 5 @ 65, 75, 85% Then B.K. You can have it your way as long as it’s constantly varied functional movements performed at relatively high intensity. Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Rest 5 mins Kelly or…
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Wendler Deadlift Cycle Week 1
3 X 5 @ 65, 75, 85%
Then
150 6″ Target Burpees*
Run 1 Mile
*if you haven’t finished the burpees at 10 minutes start the run. Scales options are 75 burpees and 800m.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height. If you aren’t throwing WELL beyond the 12’ mark get…
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