S/S/S:

Bench Press

5X5

Increase weight per set

Compare to 21 Sept.

Our last re-test for the current cycle.  Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

9-6-3

Squat Cleans (175/125)

V-Ups

Video courtesy of Paradiso CrossFit.  V-Ups is a gymnastic movement that works helps build a nice tight midline. Start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.

This is meant to be a SPRINT! But, don’t let form go to hell for the sake of speed. Full range of movement for both exercises.

Scaling Options:

Cleans – 75% of 1RM C&J

V-ups – Bent leg V-up

Xtra:

Snatch Pulls

5×5 @ 30# over 1RM set 20 Oct