Strength Training – Week of 8/30

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