Strength

Week 3 of 3

Back Squat

5 x 5 Cycle

3 Sets of 5 Working up to 65-70%

5 Sets of 5 @ 65-70%

[Score everyones 5x5 on the board today]

WOD

Chateau Squat Clean Pyramid

For Time…

Min 0:00-2:30

10 Squat Cleans 100/65

2:30-5:00

8 Squat Cleans 115/75

5:00-7:30

6 Squat Cleans 135/95

7:30-10:00

4 Squat Cleans 155/110

10:00-12:30

2 Squat Cleans 175/125

[12:30 TC]

*Score is Time completed or reps*

*Times alotted do not mean you have to wait to move on*

*If you dont finish in the time alotted, note your reps completed at that point but keep working for 12:30*

Actual 2016 CrossFit Games - Squat Clean Pyramid

For Time…

10 Squat Cleans (245/165 lb), by 2:00

8 Squat Cleans (265/180 lb), by 4:00

6 Squat Cleans (285/195 lb), by 6:00

4 Squat Cleans (305/205 lb), by 8:00

2 Squat Cleans (325/215 lb), by 11:00

Mod Key

P: 45/35, 65/45, 85/55, 105/65, 115/75

RX: As Prescribed

C: 205/125, 225/145, 245/165, 265/175, 285/185

Extra Conditioning

10 Min EMOM

20 Sec Sprint Row or Assault Bike

Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Half Pigeon

Couch Stretch

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