WODS

18 10 2017 – Wednesday – Deadlift

Deadlift (Wendler) 5-3-1 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 85%, 3@ 90%, 1+@ 95%
—————
METCON
21-15-9
SDHP 45/30
Push Press
O.B.B

17 10 2017 – Tuesday – Handstand

7×3 Strict Handstand Push Up
————–
7×3 Ring Push Up
—————
7×3 Weighted Pull Up
—————
METCON
EMOM 12
1) 3 Power Clean 70/47
2) 3 Front Squat
3) 3 Push Jerk

16 10 2017 – Monday – Bench Press

Bench Press (Wendler) 5-3-1
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%

Working Sets
5@ 85%, 3@ 90%, 1+@ 95%
————-
METCON
Buy In:
50 Wall Balls

Then

E3MOM 15
15 Deadlift 125/85
20 Push Up

14 10 2017 – Saturday – Dallas 5

Dallas 5

AMRAP 5
Burpees

AMRAP 5
7 Deadlift 70/47
7 Box Jump 24/20″

AMRAP 5
TGU

AMRAP 5
7 Snatch 35/25
7 Push-ups

AMRAP 5
Row (cal)

*Score = Total Reps

https://www.crossfit.com/workout/2017/07/08#/

13 10 2017 – Friday – Front Squat

Front Squat (Wendler) 5-3-1 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 85%, 3@ 90%, 1+@ 95%
—————
METCON
10RFT
4 Hang Squat Clean 60/45
4 Push Press
10 AbMat Sit Up

11 10 2017 – Wednesday – Strict Press

Strict Press (Wendler) 3Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
5RFT
7 Deadlift @ BW
7 HSPU (6″ Deficit)
1min Rest

09 10 2017 – Monday – Deadlift

Deadlift (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
EMOM 20
1) 1 Round Cindy
(5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2) 3x Deadlift (build to heavy set)

*Score = Final DL Load
Aim to start at 60% and increase to 90% (Wendler percentages)