CrossFit LoDo – Denver Colorado
Strength Training Program
Day 1
A. 5×2 @ 90% Deadlift
B. 5×5 Push Press @ 80%
C. 8×8 KBS AHAP D. 3×5 TGU
Day 2
A. 5×2 Bnech Press @ 90% **Rest as needed between sets
B. 5×5 Weighted Ring Dips
C. 30 strict CTB for time
Day 3
A. 5×2 @ 90% Back Squat
B. 3×5 Front Squat @ 75%
C. 50 strict Knees to elbows for time
Day 4
A. 5×2 Strict Press
B. in 5 Minutes, do as many strict Pull Ups as possible
C. in 5 Minutes do as many push ups as possible
D. Dumbbell RDL’s 3×10
Day 5
A. Death by Deadlift (225/155) do NOT sacrifice form to get to next round.
B. 1 1/4 Front Squats 5×5 @ 135/95 or 40% 1 RM whichever is heavier
C. 2 RFT 200 M Farmer Carry (54/36) 10 Seated Box Jumps (12 to 30″, add vest if possible)
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