New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up- quick row, 5 minutes, be ready with a bar at 5 after
Shoulder to Overhead Review Progressions
Quickly review Front Squat and strict press

Strength 1- Strict Press (ADD 5 pounds onto the max number you were working with last week)
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

Strength 2-
Front Squats
2,2,2,2,2      5 sets to work a heavy double… NOT A MAX DOUBLE…

Wod-This is light and fast. Choose weights and movement appropriately.
30-20-10 reps for time of:

Dumbbell thrusters 35/25   (Kettle bells will work for thrusters as well)
Toes to Bar

Scroll for scaling options.

• CrossFit WOD 180406 Tips With Emily Abbott
• The Kipping Toes-to-Bar

Scaling

This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option

21-15-9 reps for time of:

Dumbbell thrusters

Toes-to-bars

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

Beginner Option

21-15-9 reps for time of:

Dumbbell thrusters

Hanging knee-raises

Men: 20-lb. dumbbells

Women: 10-lb. dumbbells

***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up-

50 pass throughs
50 OHS with PVC

Strength Warm Up- Snatch Progressions
0-2 Minutes 8 Power Snatch from the power position
2-4 Minutes 6 Power snatch from the knee add and OHS
4-6 Minutes 6 Full Snatched from floor (Empty bar from shin)

Strength Snatch 25 Minutes to find a heavy double. Does not have to be touch and go but reset quickly
2,2,2,2,2,2+
***If you are working on technique use this time to do sets of 5 at a lighter weight. practice practice practice. No standing around.

Wod- Why is there 33 reps of some movements.. .Because it’s Erin Derriks 33rd BIRTHDAY!
3 Rounds For Time
11 Power Snatches 135/95
1 sled push
11 Burpees over your bar
1 Sled Push
11 Slam Balls

New Strength Cycle Starts this week.
USE YOUR PAPERS AND YOUR NUMBERS.
***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up-
5 Minute bike
Review the air squat
30 air squats with a 1 second pause at the bottom.
Review the push up
25 Perfect push ups- scaling can be off a bar in the rack or from your knees. Stay planked. NO WORMING.

Strength Back Squat
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

Wod 15 Minute Amrap
25 wall-ball shots
50 double-unders
25-ft. handstand walk
50 double-unders
25-cal. row

***Scaling for doubles is 75 singles (dont want this to turn into a jump rope practice time)
***Scaling for 25 Handstand walk is a 20 Second hold or 10 Strict Dumbbell Presses

Sunday Funday
First wod starts at 10:10

Teams of 2
Wod 1- 8 minutes
100 Wall Ball Buy In
Remaining Time-
Complete as many burpees as possible.

Wod 2-
10 Minute As many rounds as possible
10 KB swings
10 Sit ups
Partner 2 is running 200 meters, switch when you get back no matter where you are in the amarap

Wod 3-
10 Minutes
1000 M row buy in
Remaining Time Complete As Many Reps as possible of
Clean and Jerk 135/95

8 am Endurance Running
Like running 6X800 with equal rest to run ratio
tolerate running 5×800 with equal rest to run ratio
Hate running 4×800 with equal rest to run

9am Mobility

10am Partner wod
35 Minute Amrap Yes AMRAP as many rounds as possible
50 Bike Cals
80 Slam balls
80 Kb swing 53/35
80 wall balls
50 Rower cals