I) Deadlift Program Warmup and accessory: 3×5 weighted goodmornings 3×4 per leg single leg kb Romanian deadlifts deadlift warmup sets (2-3) Deadlifts: take note, these are NOT touch and go Reps. Each rep should be pulled from a dead stop, try to keep hands on the bar and take no longer than 3-4 seconds to…

Deadlifting on Tuesday, use today to set a good tone for the week. Push hard, pace the first 3 movements, and strive for intensity on the way back up! For Time: 100 du’s/200 singles 50 wallballs (20,14 to 10,9) 40 kb swings (53,35) 30 toes to bar/Kipping knee to chest 40 kb swings 50 wallballs…

Thursday 5/18/17 WOD I) mobility and recovery II) METCON 50-40-30-20-10 double unders/2:1 singles abmat sit-ups 10 hang power cleans after each round (115,80) Friday 5/19/17 WOD ***Memorial Day “Murph” is approaching, the weekend/holiday schedule will be posted next week. In anticipation of “Murph” we will take the opportunity to test another CrossFit Benchmark WOD: “Cindy.”…

I) Pistol Progressions and Practice II) METCON Fitness: For Time 50 alternating dumbbell snatch (50,35) 50 walking lunges Or 50 assisted alternating pistols using a rig post or a box 50 box jump overs (24,20) 50 toes to bar/scale with Kipping knees to chest SIRIUS Competition Training: For Time 50 alternating dumbbell squat snatch (50,35)…

I) Strength Test establish a 1rm Deadlift for new Deadlift strength cycle II) “Diane” for Time 21-15-9 deadlift (225,155) hand stand push-ups HSPU Scale: 3 choices inverted box push-ups standing strict dumbbell Arnold press standing dumbbell push-press

Back squats come to a conclusion today…for a while. I) Back Squat: use spotters, bail appropriately if needed intermediate and advanced: establish a 1 rep max back squat beginner: establish a 3 rep max II) METCON: 10,9,8,7,6,5,4,3,2,1 for time ***this should be a fast workout! Goal is to have every front squat set be unbroken…

FIGHT GONE BAD -athletes work for 1 min at each station for total reps, there is no built in transition time or rest within a round. There is a 1 minute rest between rounds. Athletes must go in order but can choose which station to start at. Coaches may implement 2 heats so athletes have…

I) Ring Dip practice and progressions: work on the neuromuscular component, jumping to support and lowering ect. II) For Time: fitness and SCT 50 calorie row 50 ring dips/matador dips/box or bench tricep dips 50 dumbbell deadlifts (50s,35s)***2 dumbbells, only 1 head of each bell needs to touch the ground but both dumbells must touch…

I) Snatch: 1st, 2nd, and 3rd pull instruction and practice beginner level athletes: work from hang position and focus on power snatches intermediate level athletes: focus on snatches from the ground. At lighter loads work on the full snatch. At heavier loads, complete a power snatch into an overhead squat. advanced athletes: full snatch from…

I) Deadlift Points of performance and practice 12 min practicing ascending load deadlifts. Complete in sets of 5. Focus on mechanics. Work to a load above part 2. II) METCON Fitness: 13 min amrap 15 deadlifts (185,135) 30 burpees 50 double unders/2:1 singles SCT: 13 min amrap 15 deadlifts (245,170) 30 bar facing burpees 50…