Sat
Partner WOD – 45 Min Cap
With a partner-alternate rounds
10 Rounds
200m Run
9 Pull Ups – RX+ 3 Muscle Ups
10 Rounds
100m Run
9 Single DB Push Press – RX+ DBall Push Press
10 Rounds
250M row
5 Burpees over Rower
Sun
21 Cleans 135/95
1 Lap run (330m)
15 Cleans
2 Lap run
9 Cleans
3 Lap run
21 deadlift 225/155
7 wall walk
15 deadlift
5 wall walk
9 deadlift
3 wall walk
This week we will start new strength cycles for
Front Squat, Push Press, Sumo Deadlift & Bench
We are also doing a benchmark workout M-F
Mon
Front Squat 5-5-5
Week 1 of “Wendler” Strength Cycle
Metcon
“Cindy” – One of the classic CrossFit Benchmarks
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squat
Tues
Push Press 5-5-5
Week 1 of “Wendler” Strength Cycle
Metcon
“Elizabeth” – One of the classic CrossFit Benchmarks
21-15-9
Power Cleans
Ring Dips
Wed
Sumo Deadlift 5-5-5
Week 1 of “Wendler” Strength Cycle
Metcon
“Ingrid” – One of the recent CrossFit Benchmarks
10 Rounds
3 Snatches 135/95
3 Burpees over the bar
Thurs
Split Squat 3×10
Metcon
“Gwen”
Clean and Jerk
15-12-9
Unbroken sets (Touch and Go)
Take as much rest as needed (5 min or more)
Try to use the same weight on all 3 sets and go as heavy as possible
Fri
“Open 19.1”
15 Min AMRAP
19 Wall Balls
19 Cal Row
Strength
Bench Press 5-5-5
Week 1 of “Wendler” Strength Cycle
