Build to a 2 rep.
Goal=hit a high percentage..twice!
For Time:
5 Rounds
100m Run
7 Back Squats
10 Ski Erg Cals
time cap:15 mins
Back squats are from the floor. Pick a weight you can do your squats unbroken.
BODYBUILDING
WEEK 7 DAY 3
Dead Lift
8×8@50%
Bench Press
8×8@50%
Barbell Step Ups
8×8@50%
Alt. DB Overhead Press
8×8
Weighted GHD Back Ext.
8×8
DB Floor Press
8×8@50% of Bench
Overhead DB Tricep Ext.
8×8
Reverse Fly
8×8
OLYMPIC
WEEK 5 DAY 3
Muscle Clean
5×3@60%
Build to a Light 5 rep Full Grip Front Squat
Tall Cleans
Build to a 3 rep
Positional Clean Grip RDL 5×2@60% of Clean
*stand the bar up*
**Dip to High Hang back up, Lower to Hang then back up, lower to Low Hang then back up.**
Positional Clean Grip DL 5×2@60%
*Rise to Low Hang then down, raise to Hang then down, raise to High Hang then down.*
AMRAP x 22
11 Dbl DB Hang Snatch
2 BMU
22 DUs
11 Dbl DB S2OH
2 BMU
22 Burpees
BODYBUILDING
WEEK 7 DAY 2
Front Squat
8×8@50%
Hang Power Clean
8×8@50%
Pull Up
8×8
**take away a band width from what you were using the previous 3 weeks**
DB Step Down
8×8
Single Arm DB Row
8×8
DB Pull Over
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
OLYMPIC
WEEK 1 DAY 2
1 1/4 Front Squat
5×3@60% of Clean
Deficit Clean Grip DL
5×5@60% of Clean
Shoulder Press w/tempo negatives
12×3@50%
*After every rep 3 second tempo back to shoulder.*
RDL
12×3@60%
Barbell Row
12×3@60%
Clean Grip Shoulder Shrugs
8×8@50% of Clean
Build to a TnG 3 rep.
For Time:
15 Box Jumps
5 Rds of DT
15 Box Jumps
5 Rds of DT
15 Box Jumps
3 Rds of DT
15 Pistols
3 Rds of DT
15 Pistols
1 Rd of DT
15 Pistols
1 Rd of DT
DT=
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
You must add 5-10lbs every time you return to the bar for DT. Start with a light weight and finish at a mod/heavy.
Time cap:18 mins
CrossFit Wig Wag 