Strength Training 5x5x3

Morning Strength Training: 5×5×3. Good ole Deads to finish it out! Back Squat 5x5 @75-80% Bench Press 5x5 @75% Deadlift 5x5 @75-85% Finisher: 8min of: Assault Bike 40sec Max Cal/20sec Rest #crossfitseguin #stregthtraining #echosierraathletics #deadlift #benchpress #backsquat #strengthandconditioning #liveyourpassion #everydaystronger

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 30, 2016 at 9:29am PST

Body Weight Workout!

WOD

Double Under-20
Lateral Burpee-8
Power Clean
Front Squat   > 1-2-3-4-5-6-7-8-9..Continue by 1's

AMRAP-18min: (135#-M/95#-W)
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WOD

Saturday:

HSPU-8
Deadlift-10 (unbroken*)185#-205#-M/125#-145#-W) Starting Weight
Assault Bike -15 Cal

AMRAP-22min Add Weight Each Round.
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*Reps must be Touch and Go, No Set Downs.
10 H.R. Push Up penalty if broken.

WOD

Friday Open Gym Times: 8:30am-11am & 4pm-7pm
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Assault Bike-15 Cal
Power Clean-15 (135#-165#-M/95#-115#-W)
Front Squat-15

x3 Rounds:
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1 Round Of:

800M
Double Unders-40
Swings(A)-40(70#/44#)

2 Rounds Of:

400M
Double Unders-30
Swings(A)-30

3 Rounds Of:

200M
Double Unders-20
Swings(A)-20

AFAP:
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Thrusters(105#-M/75#-W)
Lateral Burpees
Hang Squat Clean
Push Up
Front Squat
Swing(A) 70#/53#

18-15-12 Reps of Each:
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