wod

3.29.16 CrossFit Workout WOD Highlands Ranch Lone Tree CO

By 03/28/2016 No Comments

The 2016 CrossFit Open has officially come to a close. Congratulations to all of you for working hard and pushing each other every Friday these past 5 weeks. Now that the Open is over, I would like to give you all some insight into this next programming cycle. For the next 12 weeks Mondays, Wednesdays and Thursdays will have rotating strength work for the olympic lifts, pressing, deadlifts and accessory movements. For example, snatch work this week was on Monday and next week it will be on Wednesday. Tuesdays and Fridays will  not change and will be designated to the Hatch Squat Cycle for Back Squats and Front Squats. In addition, there will be 10-15 minutes of skill work on most days to allow for you to work on technical gymnastics movements.

Week 1 of 12

A. Back Squat-

1×10@60%

1×8@70%

1×6@75%

1×4@80%

 

Front Squat-

1×5@60%

3×5@70%

 

B. 14 Minutes for Max Reps-

100m Run

Max Pull-ups

Max Kettlebell Swings (53/35)

*As soon as you drop off the pull-up bar or put the kettlebell down you are done with that movement and must move on.  Score is total pull-ups+ KB Swings.

Shean

About Shean

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