SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Bench Press Cycle Week 2 of 6
Warmup Sets
E1.5MOM for 5 Rounds
5 Bench Press
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets
E2.5MOM for 6 Rounds
5 Bench Press
*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.
Homework
3 x Submaximal Set of Bar Dips (strict)
*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps short before hitting failure. If your first submax set is less than 6 reps, then add a band and use the same band for all sets. If your submax set is greater than 20 reps, add weight via a vest, dumbbell, or dip belt.
TUESDAY
Find a 2RM Back Squat
-then-
CrossFit.com WOD Dec 26th, 2017
4 Rounds
-1 minute of Kettlebell Snatches @ 53/35#
-1 minute of Situps
-1 minute of Walking Lunges
Scored by total reps.
WEDNESDAY
Find a 1RM Power Clean
-then-
“Goldberg”
3 Rounds
800m Run
15 Power Cleans @ 185/125#
Time Cap: 25 min
THURSDAY
“Snatch Clinic”
Drills reinforcing the positions of the Snatch.
-then-
With a light-moderate load:
Every 30 sec for 6 rounds:
1 Hi-Hang Snatch
-then-
Every 30 sec for 6 rounds:
1 Hang Snatch
-then-
Every 30 sec for 6 rounds:
1 Snatch
-then-
Every 90 sec for 6 rounds:
1 3-Position Snatch
FRIDAY
“Lung Clinic”
AMRAP 5
15 Thrusters @ 95/65#
5 Bar Muscle Ups
-Rest 2 minutes-
AMRAP 5
30 Double-unders
15 Russian Kettlebell Swings @ 70/53
-Rest 2 minutes-
AMRAP 5
100m Run
1 Rope Climb
SATURDAY
No Classes Today.
Come support our athletes and coaches as they compete in the Black and Brewed Team Competition from 8AM-4PM at Campus 805.