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Strength Training – Week of 8/9/15

    Home Workout of Day (WOD) Strength WOD Strength Training – Week of 8/9/15
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    Strength Training – Week of 8/9/15

    By user | Strength WOD, Workout of Day (WOD) | 0 comment | 10 August, 2015 | 0

    CrossFit LoDo – CrossFit LoDo at RiNo
    Denver Colorado

    Day 1

    1×5 Back Squat @ 70%
    1×5 Back Squat @ 80%
    1×2 Back Squat @ 85%
    1×3 Back Squat @ 90%
    1 x1 Back Squat @ 100%
    Front Squat 1×5 @ 65% 1×4 @75% 1×4 @ 80% 1×4 @ 85%

    Day 2

    A. 1×10 Bench Press @ 60% 2×8 Bench Press @ 65% 2×5 bench Press @ 75% 1xFailure Bench Press @ 70%
    B. 1 Strict Press 2 Push Press @ 85% strict press max for 8 minutes or failure
    C. 5×5 Weighted Pull Ups AHAP

    Day 3

    A. 4 RFT of: 10 Hang Cleans @ 185/125 200 meter sprint 200 meter walking recovery
    B. 5 sets of 4 Drop Jumps 20>>30
    C. 3×15 GHD Sit Ups

    Day 4

    1×4 Back Squat @ 70%
    1×4 Back Squat @ 75%
    1×4 Back Squat @ 80%
    1×4 Back Squat @ 85%
    Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70%

    Day 5

    A. 10 Minutes as many strict Muscle Ups as possible
    B. 5×10 strict Press @ 55% 1 RM
    C. 3 RFT
    10 Burpee Box Jump Overs (24″)
    10 Overhead Lunge Steps (135/95)

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