1.22.14 WOD Wednesday

Hey 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

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