Wendler Back Squat and Powerball

Week #3 Wendler Back Squat
Percentages below are taken from 90% of your true 1Rep Max .

75%x5
85%x3
95%x1+

CrossFit WOD – “Powerball”
27-21-15-9 rep rounds for time:
Power Snatch
Wallballs
Calorie Row

*15-18 min time domain.

With this number of reps, the Snatch is intended to be a high cycle rate, so the weight will be lower. Should only need to break the first couple of sets into 1-2 rests. Challenge yourself to hold on to the bar as long as possible. Don’t let go in the last 2 rounds.

Wall Ball should also be steady and only 1 break if any in the first 2 rounds, try to not break in the last 2 rounds.

 

“Todays WOD had some unique game planning to land you in the intended time domain. Here is level 1 staff member, coach, and games athlete Adrian Conway explaining game planning and not game planning!”

Make Up Sunday and Core

Core Workout

3 Rounds:
15 Toes to Bar
15 Hip Extensions
15 AbMat Sit Ups
15 Rev. Hypers
15 GHD Sit Ups
15 Russian Twist Each

Happy Easter Everyone. Enjoy the time with family and friends! We can’t wait to see you next week!

Sand Bar

Teams of 3:
400m Sandbag Run
125 Pull-Ups
400m Sandbag Run
100 Deadlifts
400m Sandbag Run
75 Front Squats
400m Sandbag Run

 

 

Wendler Deadlift and Happy Hour

Week #2 Wendler Deadlift

Deadlift
70%x3
80%x3
90%x3+

“HAPPY HOUR”
3 Rounds:
12 Power Cleans
12 Chest-to-Bar Pull-Ups
12 Push Jerks
12 Toes to Bar

 

Crossfit WOD – “Optimus Prime”

Week #2 Wendler Shoulder Press
90% of your 1Rep Max

70%x3
80%x3
90%x3+

Week #2 Wendler Bench Press
90% of your 1Rep Max

70%x3
80%x3
90%x3+

“Optimus Prime”
AMRAP 7:
Wallballs – Males to a 10′ target, Females to a 9′ target
*On the Minute, starting on the 0:00, complete 7 Deadlifts

                                       

                       

Wallballs, wallballs, deadlift, and more wallballs. Today was a tough workout but here is a tip from WOD prep that might help you achieve a couple more wallballs.

Crossfit WOD – “Down Under”

Skill: Max Strict Handstand Pushups
Single attempt

“DOWN UNDER”: For total time
3 Rounds:
40 Double-Unders
12 Burpees
50/35 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35/25 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20/15 Calorie Row

                                     

“The last two photos are of a new athlete of ours, Mikaela, who is going to be joining some classes at different times through out the week. Please give her a big welcome and choose her as a partner when ever you get a chance as she is amazing at working out in the pain cave.”

Crossfit WOD – “Row and Go”

Week #2 Wendler Back Squat
90% of your 1Rep Max

70%x3
80%x3
90%x3+

“Row and Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks

 

“Even if you have strict pull ups todays strict Cindy combo had everyone developing their strict pull up capacity. Here are some drills on how to improve.”

Sunday Make Up and Core Day

WOD: 3 Rounds

12 Roll Outs

24 Abmat Sit Ups

12 Toes to Beam

24 Russian Twist

12 GHD Sit Ups

24 Hip Extensions

Fire Starter

Teams of 3:
100 Cal. Row
75 Burpees over the Bar
50 Squat Cleans
50 Toes to Bar
50 Squat Cleans
75 Burpees over the Bar
100 Cal Row

 

 

Crossfit WOD – “Up and Over”

Week 1 Wendler Deadlift
Take 90% of the 1RM

65%x5 reps
75%x5 reps
85%x5+ reps

Week 1 Wendler Bench Press
Take 90% of the 1RM

65%x5 reps
75%x5 reps
85%x5+ reps

Up and Over
3 rounds:
5 Burpee Chest to Bar
10 Deadlift
15 Box Jump Overs

                           

Box jump overs can make you dizzy but don’t worry making them efficient is a quick fix you can work on the next time you have some free time!