Strength/Skill Wendler Bench Press Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters, 95 lb.…
Strength/Skill Every 1:00 for 10:00 1 Clean and Split Jerk* *Go as heavy as you can without pressing out the bar. At any sign of a pressout or broken lockout drop weight. Pressouts during strength sessions are no reps. Unless there is an adaptive need you must split jerk however if you’re stronger with a power…
Strength/Skill Wendler Squat Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! If you ever get a chance to read 5-3-1 by Jim Wendler, Mr. Wendler differentiates…
Happy Veterans Day Wendler Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then The Three Wise Men “Jeremy” Complete as many rounds as possible in 4 mins of: 5 Hang Squat Snatches, 135/95 lbs 10 Burpee Over Bars Rest 2 mins then “Ben” “Ben” Complete as many rounds as possible in…
Strength/Skill
Wendler Deadlift Cycle Week 2
3 x 70%
3 x 80%
AMRAP x 90%
Then
For time:
75 Bar Facing Burpees
50 TTB
25 Power Snatches 135/95#
Buyout
Go for a run or a row and make it long and easy
Strength/Skill Every 2:00 for 12:00 2 Clean pulls + 2 Touch and Go Squat Clean + 1 Split Jerk Do not bend elbows at any time during the clean pull. If you’re throwing the bar way forward you’re most likely doing a pelvic thrust with the hips finishing forward of the shoulders and feet. Also…
Wednesday Strength/Skill Wendler Bench Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then With an 18:00 cap. 12-9-6-9-12: Row for Calories HSPU Thrusters 95/65# Perform 50 Double Unders after each round. (Scale HSPU to HR Pushups not feet on box. If it looks like you aren’t going to finish scale…
Strength/Skill Every 2:00 for 12:00 2 Snatch High Pulls + 2 Touch and Go Squat Snatch + 2 Overhead Squats Go as heavy as you can as long as lockouts are awesome. In other words, if the bar is gingerly floating into the lockout you need to either get way more aggressive in locking the…
Strength/Skill Wendler Squat Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90%* *If you get less than 3 on the last set your presumed max is too high. If it’s 4,5 or more your presumed max is too low. Use the following formula to create a new presumed max based on the…
Wendler Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Barbells For Boobs October Reward Challenge #5 Working in teams 2 Row 23,080m Each person must only row 1,000 at a time while the other must complete one round of the following 3 Ring Muscle-ups 4 Squat Cleans 135/95 4…
