Training April 29th – May 5th

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.