IT'S 5-3-1 WEEK BABY!!! LET'S GO!!!!

MONDAY 

 

Back Squat  75%x5 , 85%x3 , 95%x1 or more

WOD

FOR TOTAL REPS

3 MIN AMRAP/1 MIN REST/2MIN AMRAP/30SEC REST/1MIN AMRAP:

Row 15 Cals

8 Chest To Bar Pull-Ups or Ring Rows w/ Top Pause

6 Strict Handstand Pushups or Hand Release Push Ups

TUESDAY

3 x Every Minute On The Minute of

Min1: 3xPower Clean@ 65%

Min2: 45 Sec ACTIVE Plank Hold

Min3: 3xSquat Clean @ 65%

Min4: 45 Sec ACTIVE Plank Hold

WOD

CrossFit OPEN WOD 14.1

10 MIN AMRAP

30 x Double Unders (or Singles)

15 x Power Snatch (75lbs/55lbs)

WEDNESDAY

Deadlift 75%x5 , 85%x3 , 95%x1 or more

WOD

"Light Diane"

21-15-9

Deadlifts (135/95)

Hand Stand Pushups

REST 1 MINUTE

21-15-9

Hand Release Burpees

AbMat Situps

THURSDAY

Strict Press  75%x5 , 85%x3 , 95%x1 or more

WOD 

Partner WOD - "I Go, You GO"

10-8-6-4-2-2-4-6-8-10

Thrusters (95/65)

Wall Ball Shots (20/14)

FRIDAY 

Come IN and Work on Your WEAKNESSES (Think Double Unders and Pistols!!!!)

SATURDAY

Bench Press 75%x5 , 85%x3 , 95%x1 or more

WOD

For TIME

10 x Overhead Squats (115/75)

10 x Box Jump OVERS (24/20)

10 x Front Squats (Clean the weight from the floor)

10 x Hang Power Cleans

10 x Toes To Bar or V - Ups

10 x Hang Power Cleans

10 x Front Squats

10 x Box Jump OVERS

10 x Overhead Squats

SUNDAY

"Annie" On The Minute - 

Min1: 50 AbMat Situps

Min2: 50 Double Unders or 100 Singles

Min3: 40 AbMat SitUps

Min4: 40 Double Unders or 80 Singles

Min5: 30 AbMat Situps

Min6: 30 Double Unders or 60 Singles

Min7: 20 Abmat Situps

Min8: 20 Double Unders or 40 Singles

Min9: 10 AbMat Situps

Min10: 10 Double Unders or 20 Singles

WOD

For Total REPS

"Tabata"

1 Round: 20 Seconds ON followed by 10 Seconds OFF 

Push-Ups x 8 rounds

V-Ups or Tuck Crunches x 8 rounds 

Air Squats to a Med Ball x 8 rounds

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