Wednesday, September 17
Strength - Bench Press or Press (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps WOD - 4 RFT Rx 10 T2B 20 push-ups 30 KBS 53/35 100m run L2 10 T2B 20 push-ups 30 KBS 35/26 100m run L1 10 lying T2B 20 mod push-ups 30 KBS 26/13 100m run
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Tuesday, September 16
Skill - Curtis P - 5 x 5 min EMOM WOD - 15 min EMOM Rx 20 DU 1 DL 75% of 1RM Monday, September 15
Strength - Back Squats or Front Squats (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps WOD - For Time Rx 400m run 20 PC 135/95 400m run 30 front squats 115/75 400m run 40 push press 95/55 L2 - 115/75, 95/55, 75/,35 L1 - 95/55, 75/35, 55,15 Friday, Sept 12
Strength - Deadlift (Wendler Week 2) Warm up 2x5 (% based off 90% of 1RM) 3 Reps @ 70% 3 Reps @ 80% 3+ Reps @ 90% WOD - Ladder up/down Buyin - 100 DUs Rx Sit ups - 1.2.3.4.5.6.7.8.9.10 Pull upd - 10.9.8.7.6.5.4.3.2.1 Thursday, September 11
Skill - Burgener warmup x2 2 Snatch press x10 Snatch balance x10 WOD - 4RFT Buy in- 800m run Rx 10 Burpees 5 Snatch or Power Snatch 135/95 L2 10 Burpees 5 Snatch or Power Snatch 105/65 L1 10 Mod Burpees 5 Snatch or Power Snatch 75/35 Wednesday, September 10
Bench Press or Press (Wendler Week 2) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 5 RFT - 15 min Rx 10 Wall Ball 20/16 10 Box Jump 24" 10 HPC - 135/95 L2 10 Wall Ball 16/12 10 Box Jump 20" 10 HPC - 105/65 L1 10 Wall Ball 14/10 10 Box Jump 12" 10 HPC - 65/35 Tuesday, September 9
Skill - DU WOD 1 - 10 min EMOM 3 Thrusters 95/65 3 T2B Rest 3 min WOD 2 - 10 min AmRap 9 cal row 9 push ups 9 med-ball cleans 20/16 9 med-ball sit-ups 20/16 Monday, September 8
Strength - Back Squats or Front Squats (Wendler Week 2) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - For Time Rx Run 400m 25 KBS 53/35 25 GHD Sit-ups (touch) 25 ground to over shoulder 35/25 25 Deadlifts 225/155 Run 400m L2 Run 400m 25 KBS 35/26 25 GHD Sit-ups 25 G2OS 25/15 25 DL 155/95 Run 400m L1 Run 400m 25 KBS 26/13 25 sit-ups 25 G2OS 20/10 25 DL 95/45 Run 400m Friday, September 5
Wendler - Week 1 Deadlifts (Add 10# to 1 RM and take 90%) Warmup 5@65% 5@75% 5+@85% WOD - 15 min AmRap 15 KB swings 53/35 50 ft Bear crawl (25 out and back) 10 Burpees 50 ft Bear crawl 2 Wall climb 100m run Thursday, September 4
Skill - GOAT WORK WOD - Main CrossFit 3 min sets 9 Deadlifts (115/75) 6 Hang Power Cleans (115/75) 3 STOH (115/75) * Must be Unbroken / Add 10 lbs total each set until failure |
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