Feb 24 – Mar 2

Week 2 of Wendler 5-3-1 Strength Cycle on Mon and Wed.

Friday Feb 24th
Week 2 of the CrossFit Open

On a 20 Min Clock
15 Min AMRAP
5 Burpee Pull Ups
10 Shuttle Runs
10 Burpee Pull Ups
10 Shuttle Runs
15 Burpee Pull Ups
10 Shuttle Runs
etc, 
If you aren’t doing the Open, We can Bike or Ski 10 Cal instead of 10 Shuttle Runs for logistical reasons.                                                                                                                                                  15:00-20:00
Build to a max 1 Rep Thruster.  If after the 20 minutes is up and you’ve still got more, go for heavier, just don’t count it for the Open                            

Saturday 

25 Min AMRAP
With a partner, split as needed
25 Pull Ups
25 DB Snatch
25 Thruster 75/55
25 Cal

Sunday 

30 Min AMRAP
7-6-5-4-3-2-1 (28 total)
Squat Clean Thruster 115/85
14-12-10-8-6-4-2 (56 total)
HSPU
21-18-15-12-9-6-3 (84)
TTB
Max Rope Climbs or 1 Pegboard in remaining time

Monday 

Back Squat
3×3 Approx 70,80,90% of your 1RM
and 
Push Press
3×3 Approx 70,80,90% of your 1RM

Metcon:

Tabata Pull Ups – RX+ Muscle Ups
2 Min Break
Tabata Row – RX+ Bike

Tuesday

4 Min EMOM – 30-40% of 1RM
1 Clean High Pull
1 High Hang Clean
1 Low Hang Clean
1 Min Break
4 Min EMOM 60-70% of 1RM
3 Position Pause Clesn (Pause Below Knee, Above Knee, Pockets)
1 Min Break
8 Min EMOMish (get 6-10 Reps over 8 Min)
1 Clean Building to a heavy single for today

Metcon:

3 Rounds – 24 Min Cap
28/21 Cal
14 Box Jump
14 Squat Cleans 145/95 – Scale so that you can do the 1st round in 2 min or less
28 Push Ups – Scale the push ups so that you can do the 1st round in a min or less

Wednesday

Deadlift
3×3 Approx 70,80,90% of your 1RM
and 
Bench Press
3×3 Approx 70,80,90% of your 1RM

Metcon:

8 Cycles of
20 Sec Work 10 Sec Rest
Hang Snatch 95/65
2 Min Break
8 Cycles of
20 Sec Work 10 Sec Rest
Cross Body Knee to Elbow
Score Total Reps across both exercises

Thursday

3×5 Split Squat – No %s.  If you are doing the Open, don’t go too heavy.  If you aren’t, go heavier than last week.
and
3×5 Yates Row – No %s.  If you are doing the Open, don’t go too heavy.  If you aren’t, go heavier than last week.

Metcon:

20 Min Cap
50/35 Cal
50 Abmat Sit Ups
50/35 Cal
50 KB Swings 53/35
50/35 Cal
50 Abmat Sit Ups
If you don’t finish, add the remaining reps to your time.
So if you had 10 Sit up Left left, your time would be 20:10.

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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