A.
For time:
Row 100
10 clean and jerk 95/65
Row 200
9 c&j 105/75
Row 300
8 c&j 115/80
Row 400
7 c&j 125/85
Row 500
6 c&j 135/95
Row 600
5 c&j 145/100
Row 700
4 c&j 155/105
Row 800
3 c&j 165/115
Row 900
2 c&j 175/125
Row 1000
1 c&j 185/135
9/26/16
Alright squad, kicking off tomorrow we will be starting a 6 week strength program concentrating primarily on your back squat, deadlift, strict press and bench press. Have no fear, you will be seeing plenty of Olympic lifts in the mix but we gonna get our strength on before we rev up the engines and skill work going into this years open. The program we will be on is called “Wendler 5/3/1”, some of you may be familiar as we have done this a few times in the past!! As usual, all you need to do is show up, we will take care of the rest!!!!
A.
Wendler week 1
Back squat
5@65%
5@75%
5+@85%
Max @ 65%
B.
6 minute amrap
1 leafless rope climb
3 hang squat cleans 185/135
9/24/16
For time:
Run, 400 m
15 Thrusters, 95/65 lbs
Run, 400 m
15 Overhead Squats, 95/65 lbs
Run, 400 m
15 Front Squats, 95/65 lbs
Run, 400 m
15 Back Squats, 95/65 lbs
9/23/16
With a running clock…. On minute 0-4-8-12-16:
Back Squat, Heavy 3 rep
On minute 2-6-10-14-18:
Hang Power Snatch, Heavy 3 rep
*You choose the weight
-Crossfit Linchpin
9/22/16
A.
For time:
10 rounds
5 power cleans 155/105
10 walking lunges
B.
3 x 15 hip extensions
9/21/16
A.
Every 2 minutes for 10 minutes:
Jerk x 2 (any style)
B.
30 Thrusters, 75/55 lbs
3 Rope Climbs, 15 ft
20 Thrusters, 75/55 lbs
2 Rope Climbs, 15 ft
10 Thrusters, 75/55 lbs
1 Rope Climb, 15 ft
9/20/16
A.
With a running clock…AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees
