Results For Category: "WOD"

Back Squat- 5×4@80%

Then

“Randy”

Power Snatch- 75 reps @ 75/55#

Deadlift- 5×5@75% 1RM (Remember, if you don’t have a current 1RM, you will establish a 5RM today)

Then

5 Rounds for time of

10 Pullups

20 Pushups

Run 125m with medicine ball (20/14#)

Back Squat- 5×5@80%

Then

3 rounds for total time:

15 Burpees

Run 200m

75 double unders

Rest 60s

Run 800m

5 Rounds:

5 HSPU

10 KB Swings 2/1.5 pood

15 Box Jumps

50 yd Bear Crawl

Run 800m

AMRAP in 12 minutes:

12 Goblet Squats Jumps 1.5/1pood

24 Situps

36 Skip Steps

Run 125 m

Press- 5×3@80% 1RM

Then

“DT”

Five rounds of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

For time

Back squat: 3,3,3,3,3 @ 80%

Then

5 Rounds for time of:

10 Thrusters 115/75#

10 Bar Facing Burpees

We are going to run a simple 6 week strength cycle, it being SSS (Summer Swole Season) and all. This one is from my friend Jim’s place CrossFit Havoc. They ran it with pretty nice results:

Monday: Back squat

Tuesday: Press

Wednesday: Regular programming

Thursday: Back squat

Friday: Deadlift

If you miss any days you are welcome to make them up on weekends or double up Squats and presses if it fits. The Program will be very basic. it will go like this:

6 wk Havoc Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Monday Squat 80% x 5 x 3 80% x 5 x 4 80% x 5 x 5 85% x 5 x 3 85% x 5 x 4 85% x 5 x 5

Tuesday Press 80 % x 5 x 3 85% x 5 x 3 80% x 5 x 5 90% x 5 x 2 80% x 5 x 6+ New Max

Thursday Squat 80% x 5 x 5 85% x 5 x 4 90% x 5 x 3 95% x 5 x 2 100% x 5 x 1 New Max

Friday Deadlift 75% x 5 x 5 80% x 5 x 4 85% x 5 x 3 90% x 5 x 2 95% x 5 x 1 New Max

Clean- 2,2,2,2,2

Then

3 Rounds for time:

30 Front Squats- 135/95#
30 KB Snatch- 20kg/32kg (15/15)

Run 400m

Jerk- 1,1,1,1,1,1,1

Then

“Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood