Second trip to Push Jerks on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end
WOD:
For Time:
200M Run
10 DB Squat Cleans (50/35)
50 Double Unders
16 Alt DB Snatch (50/35)
200M Run
16 Alt DB Snatch (50/35)
50 Double Unders
10 DB Squat Cleans (50/35)
200M Run
Scaling:
Run -> 250M Row
DB weight -> as needed
DUs – 50 Penguin jumps + 10 min DU practice AFTER WOD
** Per form 3 reps of each movement in the WOD with an empty bar
Toracic high fives at the 3:30 to 4:17 marks
WOD:
A little trip back to the 2010 CrossFit Games Midwestern Sectionals ( I miss the days of Sectionals). Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees
“THE AIR FORCE WOD”
For time:
20 Thrusters(95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)
*EMOM – 4 burpees
20 Min Time Cap
Scaling:
Bar weight -> as needed, BUT all movements have to be done with same weight. Scale for one, scale for all
Second trip to Deadlifts on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end.
WOD:
Every 3 Min for 12 min – 500M Row
4 min rest then…
For Time: 400M Run (go for PR)
So, for 12 min, every 3 minutes you’ll need to finish a 500M row. Any time left over is rest. Once the clock hits 12, rest for exactly 4 more minutes, then take off for a timed 400M run. Goal is to hit a PR on the run.
** With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang Power Clean, Power clean from mid thigh, Power Clean from shin
10 Air Squats standing right in front of rig pole*
10 Push ups
* Stand no more than 2” away from a pole on the rig (move any J-Hooks out of the way). Your nose should almost touch the pole. From here, set your feet shoulder width and perform an air squat. This drill will let you know if you lean too far forward. You’ll know because you’ll hit your head on the pole. Goal is not to hit your head while still getting crease of the hip below the knee and back up).
S/S/S:
Back Squat
3X5
Increase weight ea set
Second trip to Back Squats on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end.
Our pushing movement for this cycle will be good ol’ Push Jerks. As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there. Try to jump weight ea round, and the 5th rep of set 5 should be the most challenging rep of the day
Joint Strike CrossFit 