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Strength Training – Week of 8/30

    Home Workout of Day (WOD) Strength WOD Strength Training – Week of 8/30
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    Strength Training – Week of 8/30

    By user | Strength WOD, Workout of Day (WOD) | 0 comment | 31 August, 2015 | 0

    CrossFit LoDo – CrossFit LoDo at RiNo
    Denver Colorado

    Day 1

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

    Day 2

    A. Strict Press 3×3 @ 85% 1xfailure @ 90%
    B. Complete 20 T Push Ups (each arm = 1) each rep must last for 10 seconds, if it is shorter, no rep Rest as needed between reps
    C . Every 2 minutes complete 2 Strict Muscle Ups and 3 kipping muscle ups until failure or 7 rounds completed

    Day 3

    A. Power Clean Ladder Every 2 Minutes Add 10 Lbs to your clean. Start at 185. Hit 1 Rep EMOM until failure
    B. 10 Min AMRAP of: 5 Chest to Bar Pull ups and 10 Pistols
    C. 5×5 Turkish Get Ups (move briskly, complete all 5 on same arm and then move to other arm ) 44/24

    Day 4

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

    Day 5

    A. Bench Press 3×3 @ 85% 1 RM 1x Failure @ 90% 1 RM
    B. 10-1 Neutral Grip Bench (70 or 80 dumbbell). Between each set, complete 4 strict toes to bar. Workout starts with bench ends with strict ttb
    C. 3×15 KBS AHAP then sprint 100 meters. 100 meter walking recovery

     

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