SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Overhead Squats Week 3 of 8
10 x 3
Load: Add 3-7% to last week’s 10 x 4 load. Choose the statement below that best describes your workout last week.
Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%
Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%
Last week was tiring but I completed it without a problem: Add 7%
TUESDAY
10 min to work up to a heavy Clean and Jerk
-then-
AMRAP 20
15 Clean and Jerks@135/95
Rest 1 minute
15 Clean and Jerks@155/105
Rest 1 minute
15 Clean and Jerks@185/115
Rest 1 minute
15 Clean and Jerks@225/125
Rest 1 minute
15 Clean and Jerks@245/135
Rest 1 minute
15 Clean and Jerks@265/145
*Power or full clean acceptable. Split or push jerk acceptable.
*Mainsite: 9/11/15
*Scored by total reps complete in 20 minutes. All weight will stay stored on weight trees and against the wall until loaded onto a barbell. No staging weights on the floor.
*Compare to Oct. 1st 2015
WEDNESDAY
5 rounds for quality, not time:
5 Deadlifts
10 Box Jumps
8 Ring Rows (tempo)
*Deadlift load and box jump height are athlete’s choice.
THURSDAY
12 min to find a 1RM Dumbbell Snatch
4 Rounds For Time:
15 Dumbbell Snatches @ 40+/25+#
7 Bench Presses @ 205/125#
25 Wall Ball Shots @ 20/14#
*Rx+: 65/45#+, 225/135#, 25+/20#
*Each round you will use only one arm for dumbbell snatches. Example: Round 1 left arm, Round 2 right arm, etc.
FRIDAY
CrossFit Open Workout
16.4
SATURDAY
12 min to find a 2RM pause front squat (3 sec)
Conditioning:
Michael
3 rounds for time:
800m run
50 Hip Extensions
50 Situps
*Compare to Jan. 11th 2014