Monday  D-load week starts today for our strength lifts. Time to have a little fun! A.  “Bring Sally Up” – Back Squats           95/65   65/35    35/air Squat REST 5 minutes  B.  With a partner  AMRAP 12 40’x2 sprint (down & back) Air Squats Kettlebell Swings  Partner 1 starts with one…

Saturday  Partner wod!

Friday  A.  Dead Lift 5@75% 3@85% 1@95% B.  4 Rounds  5 (Squat) cleans 135/95  10 Handstand Push ups  200 m sand bag carry ( use green army bags)

Thursday  A.  Split Jerk  5@65% 5@70% 4@75% 3@80% 3@85% B.  21-15-9 Single Arm Dumbell Snatch Alternating 50/35 Toes 2 Bar *Run 400 m after each set

Wednesday  A.  Strict Press 5@75% 3@85% 1+@95% B.  10 Minute AMRAP  2-4-6-8-10-12…. Overhead Squat  95/65 Bar facing Burpees  C.  Take 10-15 minutes and work on Hip and Shoulder Mobility. 

Tuesday  Snatch Pulls 5@85% 5@90% 5@95% 5@100% B.  4 Rounds  400m Run 6 Bar Muscle ups  8 Dumbell Thrusters 50/35

Monday A.  Cycle 1 Week 3 Back Squat  off 90% 1RM 5@75% 3@85% 1+@95%  B.  For Time “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

Sunday  A.  Bench Press Cycle 1 Week 2 off 90% 1RM 3@70% 3@89% 3+@90% B.  Open Gym Work those weaknesses 

Saturday  In teams of 2 or 3 for Time  75 Hang Power cleans 95/65 75/45 60 bar facing Burpees  40′ Plate transfer  50 Wall Balls  40′ Plate transfer 60 bar facing Burpees  75 Hang Power cleans 

A.  Dead Lift Cycle 1 Week 2 working off 90% 1RM 3@70% 3@80% 3@90% B.  Tabata What? Tabata Kettlebell sdhp  Tabata Sit ups Tabata Handstand Push ups/ push ups Tabata pistols/ squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

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