2017.05.16

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Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 TOMORROW 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:

deadlift

    • 2×5 (3111 tempo)
    • 2×3 (3111 tempo)
    • 2×2 (3111 tempo)

– one work set every 3 min.

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

 

Conditioning:

2 rounds

6 min. AMRAP

        • 3 hang power cleans (165/105)
        • 5 burpees
        • 7 chest-to-bar pull-ups

– rest 10 sec. between rounds within the AMRAP

– rest 3 min. between each 6 min. AMRAP

 

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)

rack pulls (from pads)

    • 2-3×3-4 (use final deadlift weight)

close-grip bench press

    • 2 waves: 1×6, 1×5, 1×4 (20×1 tempo)

– one work set every 3 min.

– second wave heavier than the first

FLR (optional: on rings)

    • accumulate 5 min. in as few sets and as quickly as possible

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

18 min. run/bike/row @ 80%

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 JJ Christopher in WOD

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