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.
