Kristi, Kehau, and Mary having a blast at the CrossFit GamesWorkout for 8/1/11:
This starts a new strength cycle. We will be continuing the Wendler 5/3/1 program using the same movements of front squats, push presses, and deadlifts. Remember to add 10 lbs to your working weight for front squats and deadlifts, and 5 lbs for push presses.
A1. Front squat
40% x 5, 50% x 5, 60% x 3 (warm-up sets)
65% x 5, 75% x 5, 85% x 5+
A2. Dumbbell bulgarian split squats 5 x 8 each leg
Perform one set of bulgarian split squats between each set of front squats. Go as heavy as possible. Beginners may use just bodyweight.
B. AMRAP 3:00:
5 Hang power cleans
10 plyo push-ups
15 squats
Rest 1:00. Repeat for total of 3 rounds.
The plyo push-up is done using a 45# bumper plate under one hand and the other hand on the floor. Push up explosively so your upper body passes over the plate to the other side. You end up with the opposite hand on the plate and the hand that was previously on the plate is now on the floor.
Intermediate:
5 Hang power cleans
10 regular push-ups
15 squats
Beginner:
5 Dumbbell hang power cleans
8 push-ups (scaled)
10 squats
Damn..one of those days..and you think the games would have pumped me up.
ReplyDeleteA1. 120#x5, 150#x5, 180#x3, 190#x5, 220#x5, 250#x1, 250#x3
A2. 120#x8, 135#x8, 135#x8, 135#x8 (broken sets), 135#x8 (broken sets)
B. 135# hang power clean, 64 reps, 35 reps, 33 reps.