WOD's up für Freitag
2016-05-19 22:42
von Rob Powell

Weekend!

Have A Wonderful Day!

Lass es Krachen heute!

ICA

3/2 Program

Warm-up: Joint Mobility/Dynamic
Strength:
1. 5 Rounds of the following
3 x Floor Press
5 x Double DB Hang Power Cleans, 3 x Double DB Bent Over Rows, 1 x Double DB Push Presses
*Rest 60-90 seconds after DB work before returning too the bench
*The goal is NOT muscle failure on the bench. Find the heaviest completing of Bench and Db work you can perform for 5 Rounds.
2. Deadlifts 5+
*Address the following key as to what weight to add to your bar from last week
If you completed 5-10 Reps – Add 5Kg
If you completed 11-14 Reps – Add 7.5 Kg
If you completed 15+ Reps – Add 10Kg
*If you Failed to Hit at least 5 reps Last week Reset 10Kg
*If this is your first week simply pull a 5+ set of Deadlifts at 70% of your
*These may be performed as touch and go rep
*Belts are game, straps are not


Conditioning:
3 Rounds
25 American Swings 32/24Kg
50 Jumping Air Squats
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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