From today for 4 weeks, we are running second cycle of 5×5 method. This time, we will use Training Max + 5-10lbs on your Squat, Deadlift, and Shoulder Press instead of Rep Max. For the Press, add 5lbs, for the others, add 10lbs each.
Weightlifting
Back Squat (65%x5x5)
(15min)
Warm ups: 40%x5, 50%x5
Add 10# on your 90% of 1RM.
Warm ups: 40%x5, 50%x5
Add 10# on your 90% of 1RM.
Metcon (AMRAP – Reps)
EMOM 15
Minute 0,4,8,12 – 10 Clean High Pulls 135/95
Minute 1,5,9,13 – 8 Tall Cleans 135/95
Minute 2,6,10,14 – 6 Full Squat Cleans 135/95
Minute 1,5,9,13 – 8 Tall Cleans 135/95
Minute 2,6,10,14 – 6 Full Squat Cleans 135/95
Minute 3,7,11 – rest
Please watch videos:
Clean High Pull:
Tall Clean:
Clean High Pull:
Tall Clean:
Metcon
Metcon (Time)
For time,
21-15-9 reps of:
Deadlifts 275/195
Burpees, jumping over the barbell
21-15-9 reps of:
Deadlifts 275/195
Burpees, jumping over the barbell
(11min cap)
If your 85% of 1RM deadlift weight is equal or higher than 275/195, do Rx
Otherwise scale to 85% of your 1RM
Main Site WOD: https://www.crossfit.com/workout/2016/11/20#/comments
If your 85% of 1RM deadlift weight is equal or higher than 275/195, do Rx
Otherwise scale to 85% of your 1RM
Main Site WOD: https://www.crossfit.com/workout/2016/11/20#/comments
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