AHAP (As Heavy As Possible)
Strict Presses 1-1-1-1-1
Push Press 3-3-3-3-3
Core Finisher
Coach will surprise you
CrossFit Lite:
Focus
Burpees
Pull Ups
Kettlebell Swings Russian Style
AFAP (As Fast As Possible)
5 rounds of
30″ sec of work, 30″ sec rest of
Burpees
Pull Ups
Kettlebell Swings
Strength WOD:
New cycle
Squats
Make sure you Squat 3 times per week
Week 1 Training 2:
Back Squats
8-8-8 @65%
5 @70%
2-2 @70%
1 @80%
(yes, its the same as Tuesday)
Oly WOD:
1) High hang snatch
8 x 2 @ (61,61,66,66,71,71,76,76%)
*Drop and reset each rep
2) Deep power jerk
8 x 1 @ (61,61,66,66,71,71,76,76%)
3) Snatch deadlift
3 x 5 @ 87% (of snatch 1RM)
*Finish in power position, not lockout
4) Optional:
GHRs
3 x 5
