5 rounds of 7 reps of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
One “rep” includes 1 movement of each exercise. Perform these movements a total of 7 times in succession for one “round”. The weight may not be dropped during any of the 7 reps. Must be touch and go. However, this workout is not timed, so rest as needed between the 5 rounds (just not the 7 reps).
Increase the weight between each round, working up to your max.
SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
In two-man teams, each team member does each exercise once. While one team member does one, other team member does the other. After both do one set of movements, move to the next.
1) Farmer’s walk (25-53lbs each hand); box jumps (24/20″)
2) Backward run; wall ball (15/10)
3) Sprint; burpee
4) Lateral shuffle with med ball overhead (8/6); hang power clean (75/45)
Score is total rep count divided by your time in seconds
WOD:
21-15-9
Pull Up
Overhead Squat
Rest 5 Minutes then…
Fitness Standard: 400 m run for time
Strength:
Sumo Deadlift High Pull, 3 x 8
Daily Challenge: Accumulate 3 minutes of middle plank
Post loads for SDHP and time for couplet/run to comments…
taken from crossfitokc.com
WOD:
Two Rounds for time…
20 Box Jumps
20 Shoulder to Overhead
20 V Ups
20 Overhead Walking Lunge w/ Plate (R/L = 2)
20 Burpees
Strength:
Thruster, 3 x 8
Daily Challenge: 100, 75 or 50 Ab Mat Sit Ups for Time
Mobility: Downward Dog, Upward Dog 60 sec
WOD, Strength, Challenge and Mobility taken from crossfitokc.com
