5 Rounds
Build to a heavy Snatch complex
1 – Pocket
1 – Hang
1 – Floor
Then…
“Kickstand”
AMRAP 15:
40/30 Calorie Row
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Plyo Push Ups
CrossFit South Atlanta |
|
Strength
5 Rounds Build to a heavy Snatch complex 1 – Pocket 1 – Hang 1 – Floor Then… “Kickstand” AMRAP 15: 40/30 Calorie Row 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Plyo Push Ups
0 Comments
This month we are taking a break from Wendler and will be playing around with some different percentages and rep schemes based off of your new 1RM we achieved last week. We will be using a different linear progression system I have personally used in the past with great results. Hopefully it will change the stimulus enough to see a better result while breaking the monotony of Wendler for a moment. Im sure you will find it very challenging! Let me know how you like it! Enjoy!
Strength Back Squat – 4x4 @ 70% of 1RM 2x2 @ 80% 1x8 @ 70% Then… Complete 4 rounds for time of: •5 Front Squats (M:135#/W:95#) •10 Pull-ups •15 Single Arm KB Swings Find a 1 rep max Deadlift.
Then… “The Running Dead” 3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders Find a 1 rep max Strict press.
Then… “Front Nine” AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 Goblet Squats (53’s/35’s) 5 Rounds
Building to a Heavy: 3-Position Power Clean* *Pocket, Above the Knee, Floor Then… Complete 3 rounds for time of
Spend 20 minutes establishing a new 1 rep max back squat.
Then… "Thunder Clap" 100 Double-Under Buy-In 21-15-9: Kettlebell Swings (70/53) Burpees 100 Double-Under Cash-Out Deadlift 5x10 @ 60% of training max (90% of 1RM)
"K-Train" AMRAP 12: 50 Burpees over the Bar 30 2 for 1 Wall ball 10 Muscle-Ups Push Press 5x5 Work to load
Then… "Gulch" 7 rounds: 7 Chest to Bar Pull-Ups 7 Push Jerks (155/105) 7 Burpees Spend 20 minutes on Mobiity and iso- stability
Then… Team Wod Wednesday! Team WOD: 20:00 AMRAP 10 Med Ball Sit-ups (facing each other w/a box in the middle) 20 Alternating Box Jumps 10 Partner Wall balls 20 Alternating Burpees In pairs, each of you completes the number of reps. “Knee Deep”
Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, Floor Cashout: EMOMx 12: A) 40s Max Strict Pull-ups B) 40s Max Hollow Rocks C) 40s Max Strict HSPU |
Categories |