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Strength Training – Week 3

    Home Workout of Day (WOD) Strength WOD Strength Training – Week 3
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    Strength Training – Week 3

    By ryan | Strength WOD, Workout of Day (WOD) | 0 comment | 14 December, 2015 | 0

    CrossFit LoDo – CrossFit LoDo at RiNo
    Denver Colorado

    Day 1

    A. Find 1 RM Sumo Stance Deadlift
    B. 3×15 Superset GHD Sit Ups and GHD Hip Extensions
    C. Find 1 RM L-sit Hold, complete 4 sets @ 60% that duration

    Day 2

    A. Find 3 RM Bench Press with Chains (fully extended)
    B. Tempo Dumbbell Bench Press (AHAP with 1:5:1:5 tempo)
    C. 3x Max effort strict Press with Kettlebell (44/25) or whatever weight gets you between 10-12 on your first attempt.

    Day 3

    A. 4×8 Sumo Deadlift High Pull AHAP with tempo, position, and explosion together on 8th rep each set.
    B. 5×10 Double Russian KBS @ 54/36 or whatever you can keep perfect form with for 10
    C. 3×10 Superset weighted box jumps and weighted Pull Ups

    Day 4

    A. 5×7 Barbell Bench Press with Bands. Shoot for 40% of your 1 RM with bands. Be explosive.
    B. Dynamic Push Ups (5×5 to the highest weight plate or box you can complete)
    C. Tabata Diamond push ups (hands make diamond underneath you)

     

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