END OF THE WEEK WOD

CrossFit:

A)

Two sets for times:
Run 400 Meters
Shoulder to Overhead x 25 reps @ 95/65 lbs (Competition: Same/ Performance:65-75/45-55 lbs /Fitness: 25-45/15-35 lbs)
Rest 3 minutes

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. 

B)

For time:
Thrusters x 21 reps @ 95/65 lbs (Competition: Same/ Performance:65-75/45-55 lbs /Fitness: 25-45/15-35 lbs)
7 Muscle-Ups (Competition: Jumping MU/ Performance: Pull-Ups x 2 + Dips x 1 (Band OK)/Fitness: Ring Rows x 2 + Push-Ups x 1)
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
5# more than last time

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets.
Go 2.5lbs heavier than last time.

Barbell Club: Optional accessory work.
Strict Pull-ups 3x10
Rest as needed between sets.
If 10 reps is too easy work on 10 reps @ 1212 tempo

Strength Bias:
Bench Press 5x5 at 80% 1RM
Rest as needed between sets.
80% of your 5 Rep Max!

Back Squat or Front Squat 1x6 at 70% 1RM
Back Squat or Front Squat 1x1 at 90% 1RM
Back Squat or Front Squat 1x6 at 73% 1RM
Back Squat or Front Squat 1x1 at 93% 1RM
Back Squat or Front Squat 1x6 at 75% 1RM
Back Squat or Front Squat 1x1 at 95% 1RM
Rest 3 minutes between sets.


Do Only Back Squats or Front Squats for the whole cycle. No switching back and forward. Not both. Rest Exactly 3 minutes between working sets. Stick to the percentages. Round to the closest pound. Sets #3 and #4 are supposed to be 73% and 93% but Beyond the whiteboard won't let me. Warm-up: 8@40% 6@50% 4@60% 3 @70%

Maintenance Bias:

Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.