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12.10.29

28
Oct

12.10.29

 

Notes: this is the start of an 18wk cycle that will take us up to the start of the Crossfit Open. Rx+ is designed to have more volume with heavy emphasis on skill building. You may not have enough time to Wod or you might have to cut a lift short or come in a little early. If you are interested in competing this year you will need to stay on top of your training, nutrition and MOBILITY!!! Work hard, eat right, and stay supple.

“HEAVY”- you will see this throughout the week. You will have to work up to these; they should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set Be sure to note everything, as you will be using % of these lifts for 18wks.

Rx
-Push Press – heavy 8; 95% x 8, 90% x 8
-Back Squat – heavy 8; 95% x 8, 90% x 8

RX+
– Jerk behind the neck – heavy 5; 95% x 5, 90% x 5
– Push Press – heavy 8; 95% x 8, 90% x 8
– Back Squat – heavy 8; 95% x 8, 90% x 8
Jerk dip squat – heavy 8, 95% x 8, 90% x 8

WOD:

1min ME HSPU
45sec rest
1min ME Chin-ups
60sec rest
then

3 rounds
10 Kb Snatches (total) (53/35)
10 Pull-ups
1 rope climb

Burpees: Day 42

2 Responses

  1. BW 206

    Rx+
    JBN: 75×5 115×5 145×5 (max) 135×5 125×5
    PP: 115×8 135×8 (max) 125×8 125×8
    BS: 125×8 145×8 165×8 (max) 155×8 145×8
    DJS: 145×8 165×8 (max) 155×8 145×8

    Hspu 5
    Chin 14
    WOD as RX’ed 3:21