WOD's up für Freitag
2016-05-12 21:25
von Rob Powell


Have A Wonderful Day!

Lass es Krachen heute!


3/2 Program

Warm-up: Joint Mobility/Dynamic

1. 5 Rounds of the following
5 x Bench Press
5 x 5 Double DB Hang Power Cleans + 5 Double DB Push Presses
*Rest 60-90 seconds after DB work before returning too the bench
*The goal is NOT muscle failure on the Floor Press. Find the heaviest completing of Floor Press and Db work you can perform for 5 Rounds.

2. Deadlifts
1 x 5+ @ 70% of your 1rm
5+ Deadlift Set - This phase of training will see the return of the 5+ Max Rep Deadlift. This will progress with a key week to week when the lift is posted. As for today if you Reach 15 Reps in your effort terminate the set.This must be performed as one Unbroken set in a Touch N’ Go fashion. You may not wear straps for this effort.
Notes from Coach - Listen to your body in this set, if your form goes terminate the effort. We’re just looking for some Heavy pulling guys just cause I say 15 Reps is the top end of the reps doesnt make it the goal. Be smart in your training and DO NOT go past 15 if you get there easy.
*Post Weights and Results to comments

3-5 Rounds
5 Strict PullUps
10 Goblet Lunges (5r/5l) 24/16Kg
15 Russian Twists
5 Kipping C2B PullUps
10 Kettlebell Snatches (5r/5l) 24/16 Kg
15 Sec Mountain Climbers
*There are two times caps on this workout if you are at or past the 3 round marker at the 5 minutes mark continue on to 5 rounds with a time limit of 7 total minutes. You must complete at least 3 rounds 7 minute time cap or not.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

5-Flat Program and Warhorse Powerlifting Program

Complete the Days Posted CrossFit KettleBell Training on the board!




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