Saturday
Working at the same time
Partner 1 Run 200m
Partner 2 10 hang clean + 5 push press 95/65 RX + 115/80
After you have completed 5 rounds each rest 2min.
Working at the same time
Partner 1 Run 100m
Partner 2 10 HSPU
After you have completed 5 rounds each rest 2 min.
Working together
Farmers carry 70/53# KB 800M RX+ Dball carry 800m
(1 implement between partners, alternate at will or carry simultaneously)
Sunday
50 Cal or 2 Lap run
18 Deadlift 225/155
18 TTB
15 DL 255/175
15 TTB
12 DL 315/205
12 TTB
9 DL 335/225
9 TTB
6 DL 365/245
6 TTB
50 Cal or 2 Lap
For the deadlifts, start with a weight that you could do 18 and unbroken when fresh and finish with a weight that you could do 6 when fresh but you don’t need to do them unbroken during the WOD
RX+ add 2 Bar muscle ups each time you break or finish a set of TTB
Monday
Week 2 of CrossFit Strength Bias Cycle
5×3 Back Squat
Last Wed we did 3×5, try to add 10% or more to last week
Metcon:
5 Rounds
1 Lap Run (330M)
5 Push Press 185/125 (Go heavy, 1-2 Rounds Unbroken, 3-4 Rounds in sets of 2)
Tuesday
3×5 Deadlift
Last Tues is was 3×3, see if you can use the same weight as last week.
&
1 Set of 12 Deadlifts, try to add 5-10% to last weeks 15 and record it in SugarWOD
Metcon:
15 Min AMRAP
10 KB Sumo DL High Pull 53/35
10 Push Press w/ KB
5 Pull Ups
5 Push Ups
RX+
10 DBall Cleans 100/70#
10 DBall Push Press
1 Peg Board instead of pull ups
5 HSPU instead of push ups
Wednesday
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.
Each round is 35 reps (7 sets x 5 exercises) and will take about 1 minute
After each round perform 100 double unders and 5 muscle ups or burpee pull ups
Rest 3-4 minutes between rounds
Thursday Aug 12
3×5 Front Squat (can you do 5 reps with the weight you used for 3 last Friday?)
and
1 Set of 15+ Back Squats
Try to use the same weight as last week and go for up to 20 reps
Metcon:
50 Sec Work 10 Sec Break/transition
4 Rounds for Max reps
Min 1 Back Rack Step Back Lunges
Min 2 20 Push Ups + Strict Pull Ups
Min 3 and 4 200m Run and rest
For the lunges, use about 1/2 the weight of your heaviest set of front squats
For the Push Ups + Pull Ups, if 20 push ups takes longer than 50 seconds, you won’t get to the pull ups. That’s ok.
Add lunges + Push Ups + Strict Pull Ups
Friday Aug 13
5×3 Shoulder Press, add a few #s to each set from last weeks 5×5
and
1 Set of 12-15
If you got less than 15 last week, use the same weight and go for 15.
If you got 15, add a few # and go for at least 12
Metcon:
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
(most people won’t finish. if you don’t finish score yourself 15 min and add 1 sec for every rep you didn’t finish)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Complete the following complex for max load:
7 Min Time Cap
• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk
