Congratulations to Coach Eric L, Coach Sam and Nolan at the May WOD Fest at NewCov CrossFit on Saturday.
Also give a big hug or high five to Keith, Jill, Diem, Larry and Doug (with partner Emily) for their great work at KW CrossFit and the That 70’s Throwdown. This has become a very fun competition each year where the partners’ ages must add up to 70 years old, and the first WOD was total combined age, with oldest receiving first place.
We are still working on nailing down a date for a QCC Golf Scramble in June and Cabrewing in August. Watch Facebook for those events to come up. Also coming this summer is the 3rd Annual Slip and Slide Kickball at the Lamy compound and another QCC Summer Smackdown. Are we keeping you busy enough yet?
This is our second week of our second Wendler Cycle. The percentages are going to the same as 4 weeks ago, but we will be adding 10lbs to your Back Squat and Deadlift and 5lbs to your Bench Press and Shoulder Press. If you recorded all of your working weights over the last 4 weeks, you can simply add 10 or 5lbs to those for each set. This week is heavier than last, and next week will be heavier than this week, so sleep well, eat well, and come in ready to put in some hard work each day. We will be retesting the first full week of June (June 5).
Monday:
Back Squat: 3@63% – 3@72% – 3+@81% (add 10lbs to each of these)
3 Rounds:
9 Power Cleans 135/95
15 Push-ups
21 Air Squats
200 Meter Run
Additional Work:
Snatch (from mid thigh hang or blocks): 4@60%, 4@65%, 3×4@70%
Snatch Pull (from mid thigh hang or blocks): 5@70% – 5@75% – 3×5@80%
Tuesday:
Bench Press: 3@63% – 3@72% – 3+@81% (add 5lbs to each of these)
3 Min AMRAP:
200m Run
Max Power Snatch 95/65
Rest 3:00
3 Min AMRAP:
200m Run
Max Power Snatch 115/80
Rest 3:00
3 Min AMRAP:
200m Run
Max Power Snatch 135/95
Additional Work:
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts 275/185
Wednesday:
Deadlift: 3@63% – 3@72% – 3+@81% (add 10lbs to each of these)
13 Min AMRAP:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Additional Work:
Clean: (from mid thigh hang or blocks): 4@60%, 4@65%, 3×4@70%
Clean Pull (from mid thigh hang or blocks): 5@70% – 5@75% – 3×5@80%
Thursday:
Make Up Lift from this week
16 Min EMOM for total reps:
Min 1: 10m Shuttle Sprints
Min 2: Tire Flip Jump throughs
Min 3: Rope Climbs
Min 4: D Ball Over Shoulder (post weight in comments)
Move through in order, but start on any movement.
Friday:
Shoulder Press: 3@63% – 3@72% – 3+@81% (add 5lbs to each of these)
“Surfer on Acid”
3RFT:
400m Run
21 Burpees
Additional Work:
Snatch: 4@65%, 4@70%, 4@75%, 3@80%, 2×3@85%
Clean and Jerk: 3+1@65%, 3+1@70%, 3+1@75%, 3+1@80%, 2×3+1@85%
Saturday:
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
