2017.05.15

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Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 THIS Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

push press

    • 5-6×4-6 (10X2 tempo)

– one work set every 3 min.

– 4 reps: 80-85% 1 RM

– 6 reps: 72.5-77.5% 1 RM

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

 

Conditioning:

50 wall balls (20/14)

25 toes-to-bar

40 wall balls (20/14)

20 toes-to-bar

30 wall balls (20/14)

15 toes-to-bar

– 13 min. cap

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

push jerk

    • 4-5×2 (start at final push press weight)

muscle-up transitions

    • 5×5

superset: GHD back extensions & GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 3 rounds

    • 40 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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