i will CERTAINLY plutard!!!

WOD 10/10/11

STRENGTH CYCLE WEEK#2

BENCH PRESS: (Recommended)
-3, 3, 3+ @70%-80%-90%
- 55-65-75(5)

SQUAT CLEAN REVIEW:
-All athletes will review squat clean techniques with instructors, then those still new to the Olympic lifts will continue to work on form and technique while more advanced lifters will perform 10 working sets of 1 rep each. During the 10×1 work sets the athletes will still be under the supervision of the class instructors. This is a chance for “everyone” to work on weaknesses and flaws in their technique.

#50 10x1

crossfit

squat clean

bench press

WOD 9/22/11

BENCH PRESS:
-5,5,5 @40%-50%-60%

BACK SQUAT:
-5,5,5 @40%-50%-60%

3 Rounds:
5 Pullups
10 Pushups
15 Squats
Run 200m after each round.  

crossfit

back squats

bench press

WOD 9/12/11

Playing Catch up from last week:

BENCH PRESS:
-3, 3, 3+(13) @70-80-90%

BACK SQUAT:
-3, 3, 3+ 1 @70-80-90%

TABATA 20/10 OF:
-THRUSTERS (45LB)
-RENEGADE ROW (15)
-MED BALL TWIST AND TOSS (10)
-TACTICAL KB LUNGE(15)
-ROW

*Perform 8 rounds of 20sec on 10sec off.

crossfit

back squat

bench press

WOD 1/15/11

Strength Training

-Bench Press (7×3)
75-80-80-80-80-80-80 

Conditioning Training

As many rounds as possible in 15min of: (9)
-10 Kettlebell Swings(35)
-20 Mountain Climbers
-5 Dive Bomber Pushups 
- 5 Pushups ( i kept flopping on the other ones, my shoulders were toast)

crossfit

bench press

WOD 10/4

Warm Up: 
-Rollers/Lacrosse Balls/Bands
-Jump Rope
-Range of Motion Exercises
-Group Stretch

Strength/Skills: 
-Bench Press: 5×1 (85#) tried 90, and failed
* find your IRM 

Conditioning:
5 Rounds of:
-Max Rep Bench Press (55#)
-Max Rep Pullups
*If you cannot bench press your BW, do 65% of your 1RM.
**This workout is not timed, rest between rounds as needed.
17,5 - 15,6 - 13,7 - 10,6 - 9,7

bench press

pull up

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WOD 3/15

Bench Press: 1×7
85-85-85-95-90-90-85

AMRAP in 12min of:
-10 Wall Ball
-10 Lateral Box Jumps

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bench press

WOD 1/22

Warmup:
4 count pushups, 4 count squats
double under practice

Bench Press: 7-7-7
65-65-65

5 Rounds For Time: (7:35)
-5 Box Jumps
-7 Burpees
-9 KBS

crossfit

bench press