Strength Training – Week of 8/9/15

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)