Open Gym

or

EMOM for 20
Min 1-10:
3 Power Clean & Jerks
Min 11-20:
1 Power Clean & Jerk

build as you go and you don’t have to go overhead if you want to stay off upper body.

If you are not coming on Saturday and would rather train the push-up, pull-up, and squat in the EMOM then feel free to do the following:
EMOM 20
3-5 Pull-Ups
5-10 Push-Ups
5-10 Air Squats

Don’t forget to sign up for you class on Sat for “Murph”! If you need help just let me know what class time and I can sign you up.

30sec @each station
Row
Single Unders
Sit-Ups
KB Snatches
x 8

10sec b/w stations

or makeup yesterday

RSVP for your class on Saturday.

5reps @65%
5reps @75%
5+ @85%

Bench Press

Deadlift

Please RSVP for you group time on Saturday.

2rds
20 DB Snatches
10 Burpees
Row 40 Cal
20 DB Snatches
10 Burpees
Run 400m

Pick your weight for snatches.
Alternate DB snatches.

Please RSVP for your class on Saturday for “Murph”. Note the times on the schedule are the actual start time for the WOD. Please come early to do your warmup and so we can go over the workout. If you are a beginneer we will modify the WOD a bit and try to come to the 815am class as I am going in group 2 at 8:35am.

We are having event catered by Orange Olive Catering( http://orangeolivecatering.com/ ) which is owned by several 480 members. Plan on working out with us and grabbing a breakfast burrito and maybe a beer after!

Back Squat week 1
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[email protected]%
5+ @85%

For time:
100 DUs
then 3rds of
50 Air Squats
25 Ring Rows
25 Push-Ups
then…
100 Dus

This is the 1st week on Wendler 5/3/1. I suggest downloading the APP Big Lifts 2 if you haven’t already. I will go over how to use in class and more about the program.
5/3/1 is a simple and effective way to focus on strength training. It works well as the volume is on the lighter side which fits nicely with CrossFit.
You can do this with the front squat if you prefer.

For the next 8-12 weeks:
Squats on Monday
Bench and DL on Friday(except this week/WED)

For time:
Run 400m
50 Wall Balls
Run 400m
40 Pull-Ups
Run 400m
30 Burpees
Run 400m
20 Squat Cleans
Run 400m
10 Push Jerks

Cleans/Push Jerk
Rx:
115/75
Jedi:
155/105

Pull-ups
Jedi:
C2B

On the days we lift you should enter the gym the way The Ultimate Warrior entered the ring…
Warrior’s Gym was my 1st gym membership back in the day. RIP

Build to a heavy single or 1RM

Bench Press

Deadlift

30sec @each station w/10sec b/w
Ball Slam
KBS Single arm
Rope – singles
Row
x 8

If you want to sub something out just let me know and I can help. Today should be more of an active recovery if you have been hitting it hard this week.

Not for time:
3-5 Strict Pull-Ups
10 Push-Ups
10 Lunges
x 5

4rds for time:
10 ManMakers
Run 400m

Rx: 30/20
Jedi: pick your poison

For the manmakers:
Rd 1: Row left, row R, push-up, power clean, push press
Rd 2: Row left, row R, push-up, squat clean thruster
Rd 3: repeat round 1
Rd 4: repeat round 2

Hang Power Clean
Work up to a heavy double

For time:
21-15-9
Power Clean
Burpee Box Jump

Rx:
135/95
Rx+:
155/105

Back Squat
Build to a heavy single or 1RM

EMOM for 10
10 Air Squats
Pick (7 T2B or 15 Sit-Ups)

Optional:
5min Row
5min Run/Rope

We are going to test the back squat, deadlift, and bench press in order to start 5/3/1 next week.

For time:
Run 800m
then 5rds of:
5 Strict Pull-Ups
10 Push-Ups
15 KBS-R
Run 800m
then 3rds of:
5 Strict Pull-Ups
10 Push-Ups
15 KBS-R
Run 800m
5 Strict Pull-Ups
10 Push-Ups
15 KBS-R

KBS
Rx: 53/35
Jedi: 70/44

Push-Ups
Jedi: Ring Push-Ups