3RFE: Rowing + Deadlifts and HSPU

Back Squat**

Athletes will have 12 minutes to complete the following: 

4 sets of 5 reps at a light to moderate weight (70 to 75% or an RPE of 5).

**This is week 3 of the Open. For those athletes who are participating, remember the next 3 weeks of this squat cycle is a maintenance phase in which form is your top priority, not load.

WOD

3 Rounds for Effort:

500-meter row
9 Deadlifts (225/155)
:60 max HSPU**

- Rest 2-3 minutes before rounds -

* 18-minute time cap!!

** Athletes should focus on completing 1-2 sets of PERFECT HSPU’s in :60. The emphasis is technique and time under tension. Do not complete more than 15 reps in the :60


AMRAP 14: Partner Workout

Push Press

Athletes will have 12 minutes to build to a 5RM

- then -

Complete 2 x 5 @ 80% of 5RM

*The focus is a strong midline and leg drive. No, touch and go reps!

WOD

ATHLETES WILL ALTERNATE COMPLETE ROUNDS FOR THE ENTIRE 14 MINUTES.
AMRAP 14 minutes:

3 Power cleans @ heavy**
21 Wall balls (20/14)

**Athletes should choose a weight that will be challenging. Ideally, we are looking for 3 heavy singles - not touch and go reps!


Every 2 minutes: 18.2 Prep

Front Squat**

Athletes will have 12 minutes to complete the following:

3 sets of 4 reps at a light to moderate weight (~65 to 70% or an RPE of 5).

**This is the first week of the Open. For those athletes who are participating, use the next 4
weeks of this squat cycle as a maintenance phase in which form is your top priority, not load.

WOD

Alternate every 2 minutes for 16 minutes:

0:00 to 2:00 - :90 AB @ 85%**
2:00 to 4:00 - 20 banded side steps each leg


EMOM 12: Hang Snatches and HSPU

BB Single Leg Deadlift

Athletes will have 12 minutes to complete the following:

3 x 10 per leg @ light to moderate weight

*If athletes completed these last week, their goal should be a ~5% increase in total weight.

WOD

Every minute on the minute for 12 minutes, alternate between the following:

MINUTE 1: 9 Hang snatches (95/65)*
MINUTE 2: 9 HSPU **

*Athletes may increase the weight of the snatch to (115/85) if their coach agrees.
**If Athletes can perform Strict or deficit HSPU, they may increase the difficulty if their coach agrees.


 

 

AMRAP 9: Thrusters + Pull-ups + Burpees

Back Squat**

Athletes will have 12 minutes to complete the following: 

4 sets of 6 reps at a light to moderate weight (~65 to 70% or an RPE of 5).

**This is week 2 of the Open. For those athletes who are participating, remember the next 4
weeks of this squat cycle is a maintenance phase in which form is your top priority, not load.

WOD

9-minute AMRAP

7 Thrusters (95/65)
7 Pull-ups
7 Burpees