Nearly Perfect Crossfit

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WODs for the week 4-27-15 to 5-2-15

I am having so much fun doing the Masters Qualifier WODs this weekend that I thought the least I could do is share some of that fun with all of you! You shared in the Festivus fun, and now it’s more of the same.

The strength wods are still optional for those that are interested. You definitely need a book, or a section in your notebook to keep track of where you are in your progress. Now that we are repeating the strength wods you need to know what your next goal weight is for the work sets. You can only do that if you know what you did last time. I have talked to enough of you that can’t remember what we did yesterday, that I don’t beileve you remember what you did two weeks ago! The goal of the work sets is to do the highest weight for the assigned reps and complete all of the assigned sets at that same weight. There has been some confusion about when to add weight. As we repeat these strength wods we are going to add 10, 5 or 2 pounds to the work sets. Divide the weight you are going to do as work into 4 increments to add to the empty bar for your warm ups. Do not try to advance too quickly by adding too much weight to your new work sets. The goal is steady, consistent progress, not failure. Let’s get stronger, not hurt!

MONDAY 4-27-15
"Day 1 Revisited"
For time:
50 Double Unders
21-15-9
Front Squats (135, 95)
Push-ups
Pull-ups
50 Double Unders

TUESDAY 4-28-15
Masters Qualifier Event #2
1 rep max Snatch

then: Deadlift Strength wod:
empty bar x 5 reps x 2 sets
add weight x 5 reps
add weight x 3 reps
add weight x 2 reps
work sets:
add weight x 5 reps or more

then: Masters Qualifier Event #1
AMRAP in 5 minutes:
5 Muscle-ups
10 Cleans (155, 105)

WEDNESDAY 4-29-15
2013 Regional Event #7
4 Rounds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans (225, 155)
100' Sprint

THURSDAY 4-30-15
Masters Qualifier Event #3
2 Rounds for time:
1,000 meter Row
50 Thrusters (65, 45)
30 Chest 2 Bar Pull-ups

FRIDAY 5-1-15
Strength wod: Power Cleans
empty bar x 5 reps x 2 sets
add weight x 5 reps
add weight x 3 reps
add weight x 2 reps
work sets:
add weight x 3 reps x 5 sets

Then: Masters Qualifier Event #4
For time:
21-15-9
Deadlift (225, 155)
Box Jump (24, 20)
30 Chest 2 Bar Pull-ups

SATURDAY 5-2-15
Open Gym from 8 to 10 am
Yoga from 10 to 11 am


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