1.22.14 WOD Wednesday
Posted: January 22, 2014 Filed under: Workouts Leave a commentHey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:
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Monday – Front Squat
Tuesday – Bench Press
Wednesday – Dead Lift
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Friday – Back Squat (High Bar, Full Depth)
Saturday – Strict Shoulder Press
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Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:
1.22.14 WOD
Week 1 – 5/3/1 Dead Lift
CrossFit Open Workout 11.5
Complete as many rounds as possible in 20 mins of:
5 x Power Cleans, 145/100 lbs
10 x Toes To Bars
15 x Wall Balls, 20/14 lbs, 10 ft target
NewEthic 