Wanna take a moment to congratulate Rebecca on finishing the On Ramp series and attending her “graduation” class today. Please be sure to introduce yourself and say hello to her when you see her in your classes. You were new once too!!! Welcome to our fitness family Rebecca!!!
A.
Wendler week 1 day 3
Deadlift:
Warm:
5@40, 50, 60%
Work:
5@65,75 5+@85%
Max reps @ 65%
B.
3 rounds for time:
Run 400m
15 hang power snatches 95/65
A.
Wendler week 1 day 2
Strict press:
Warmup sets:
5@ 40%, 50% and 60%
Work sets:
5@ 65, 75, 5+@85 RP= RP=
*RP stand for Rest Pause. You will do your max set @85%, rest 15 breaths and do another max set, rest 15 breathes and do another max set. 3 max sets total.
*just to be clear, we are basing the percentages above off of 90% of your 1RM. You cannot, repeat, CANNOT mess with these numbers or you will be missing the stimulus i.e. If you can only do 5 reps @ 85% your basing your #’s off the wrong 1RM.
B.
EMOM X 12
Even: 20 wallballs 20/14
Odd: 10 box jumps 24/20
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
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
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
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
A.
For time:
10 rounds
5 power cleans 155/105
10 walking lunges
B.
3 x 15 hip extensions
