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WODs |
| CrossFit Options |
| CrossFit Mainsite |
| CrossFit Journal |
| WODs |
WODs
 | Fri, Jan 26 2024 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (332 days ago) |
| 20240115 JTS Day1 (Strength Block) | IBEX MetCon 20240112 |
20240115 JTS Day1 (Strength Block)(Weight) Title: Day 1: Week 1: January 15 - Strength Block A) Power Snatch+Snatch : Work up to a heavy 1/1 rep then drop to 85% of that heavy set and perform 3 more sets of 1/1 ( if you make 100 for your heavy set then drop to 85 for 1/1 more sets of 3, Heavy means not a maximum set, just something that makes you push the limit but no misses, RPE 7- Hard) B) Power Clean+Clean: Work up to a heavy 1/1 rep then drop to 85% of that heavy set and perform 3 more sets of 1/1 ( if you make 100 for your heavy set then drop to 85 for 1/1 more sets of 3, Heavy means not a maximum set, just something that makes you push the limit but no misses, RPE 7- Hard) C) Bodybuilding Work:: 2 sets of 10 then 1 set to failure (max reps) Superset means going from one exercise to the next in each set. 1. Bench- 4x6 @92% of 8rm 2. Inverted row - 2 x 10 + 1 set to failure Superset means going from one exercise to the next in each set. 1. DB incline Press- 2 x 10 + 1 set to failure 2. DB Incline row (both arms)- 2 x 10 + 1 set to failure Superset: 1. Weighted Pull-ups - 20 total reps 2. weighted Hand Release Push up - 2x10 + 1 more set of max reps Superset: 1. weighted Hanging Leg Raises - 2 x 10 + 1 more set of max reps 2. Close grip explosive push-up (hands leave the platform)- 2x10 +1 last set max reps
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