Strength Every 90 Seconds for 6 rounds 1 3 position pause squat snatch @60% Count 3 seconds at the knee and hold setup at bottom for 3 seconds. Stay light no pressouts Then 3 rounds for time of: 400 m 1 Rope Climb (Legless) 5 Hang Power Snatches, 95/65 lbs Buyout 3 x…
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Wendler Bench Press Cycle Week 4
Back Squat 5 at 40% 1RM
Back Squat 5 at 50% 1RM
Back Squat 5 at 60% 1RM
Then
21-15-9 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Toes-to-bar
Buyout
Bench Press 4 x 10
Lying Tricep Extensions 4 x 10
Strength/Skill
EMOM 10 Minutes
3 squat cleans + 3 jerks @60%
Do all 3 jerks after the 3rd clean. Stay light no pressouts
Then
3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
50 Double Unders
Buyout
3 x 5 Tempo pullups
3 x 5 Tempo ring dips or pushups
Deload Week. Weights are lighter and also keep intensity during wods at 80% or lower. Strength Wendler Squat Cycle Week 4 Back Squat 5 at 40% 1RM Back Squat 5 at 50% 1RM Back Squat 5 at 60% 1RM Then Run, 400 m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run, 400…
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Wendler Deadlift Cycle Week 3
Deadlift 5 at 75% 1RM
Deadlift 3 at 85% 1RM
Deadlift AMRAP at 95% 1RM
Then
Fran
21-15-9
Thrusters 95/65
Pullups
Buyout
4 x 10 RDL
I know quite a few of you are sore. Not to worry next week is a deload week in both weight percentages and wod intensity. So finish this week hard and recover next week. Stay tuned we will be posting running workouts starting next week leading to your 10K at the Summer Swolestice on June…
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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…
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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…
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