WOD

Bench press 5-5-5-5-5 reps

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Related:
CrossFit WOD 180313 Tips With Jason Ackerman
The Bench Press


Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

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Going long today
30 Minute amrap
100 M Farmer Carry
20 Wall Balls
15 Burpees
10 Cal Row

Warm Up today starts right on the hour. Its 30 Perfect squat with a 1 second hold. After that grab a bar for strength.
You will have 20 minutes to finish strength
Back squats
5 sets of 7.. building up to a heavy 7
After 2 warm up sets, jump into your sets 7,, you only get 5 shots to hit that heavy 7

Meet back at the board to go over options for this workout.. we wont be doing GHD back extensions so we will sub weighted good mornings, need to figure out your weight for that.

 

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions (weighted good mornings instead, watch the video)
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

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Post total reps for each exercise to comments.


Related:
CrossFit WOD 180312 Tips With Jason Ackerman
The GHD Hip Extension


Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

Weightlifting Day
The clean and jerk
Everyone go through the warm up together. After that. You have the entire class to work on a 3 rep max. Newer athletes take this time to drill technique. DONT FORGET YOUR 5 sets of 7 front squats at the end of class, start those by :45 after.
Warm up Emom with an empty bar
0-2 Minutes 8 Power Position Power Cleans
2-4 Minutes 8 hang position Power Cleans
4-6 Minutes 5 hang position power cleans + Front squat
6-8 Minutes 5 Hang position full cleans
8-10 5 From the shin full cleans
10-12 Minutes 10 Split Jerk (the jerk is actually more complicated than the clean and we will spend time with you on this during the rest of the class)

Clean and jerk 3-3-3-3-3 reps

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Related:
CrossFit WOD 180311 Tips With Jason Ackerman
Chad Vaughn, 315-lb. Clean and Jerk


Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Strength 2- 5 sets of 7 fronts squats- find your heaviest 7 on the final set.

Extra conditioning piece if you want it
3 Rounds
1 sled push
10 Burpees
15 Sit ups.

Teams of 2

Wod 1- 18 Minute… Amrap. Can you get more than one round
100 Walls Balls
80 DB Snatches 50/35
60 Cleans at 135/95
50 Cals on the rower
40 Burpees

Wod 2- 10 Minutes
Buy In-
800m run
Then as many man makers as possible in the remaining time.

8am Endurance
10000M partner row
Or Run a 5k alone

9am Mobility

10am
Partner chipper
100 Cals on the rower
50 Bench press (155/105)
80 Cals
40 bench press (185/125)
60 Cals
30 Bench Press (205/135)
40 Cals
20 Bench Press (225/155)
*Cash out. 1 mile run

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