WOD's up für Freitag
2016-05-27 23:45
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

3-5 x Floor Press
10 x DB Renegade Row (5R/5L)

*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 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you Failed to Hit at least 5 reps Last week Reset 20 Total Pounds
*If this is your first week simply pull a 5+ set of Deadlifts at 70% of your 1rm
*These may be performed as touch and go rep
*Belts are game, straps are not

Conditioning:

Complete the following continuously adding two reps to your exercises every new around until you have completed a 10min AMRAP

2 Strict Pullups
2 Front Squats 90/55Kg
4 Double KB Strict Presses 24Kg/16Kg

*There is a 10 minute time cap on this work piece. If you complete the the round of 10 fronts squat before the cut off your time is your score. If you do not complete the work under the 10 minute mark your total reps make up you score for the work piece.
*Strict means strict on both the pull-ups and presses

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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