Monday WOD – 060214

Regionals

2014 CrossFit Games Northeast Regional

Today we begin the second four week wave of our Wendler cycle. Based on how the past four weeks went, we will be making some increases to our Training Maxes that we use for our calculations. For Bench Press and Strict Press, we will be adding five pounds to our Training Maxes. For Deadlift and Squat, we will be adding ten pounds. However, if you have been consistently completing 15-20 reps on your Max Effort sets you should add ten pounds to you Bench or Strict Press and twenty pounds to your Squat or Deadlift, depending of course on which lifts your are completing 15-20 reps.

WORKOUT OF THE DAY

Fitness
1. Hang Power Clean: 5rm

2. 12 minute AMRAP of:

Run 400M
10 Strict Pull-ups
10 KBS 32/24kg

Performance
1. Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
2. Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3A. 3X10 Bent Row – heaviest possible, rest 60 sec.
3B. 3X20 Hip Extensions – heaviest possible, rest 60 sec.

4. Metcon
12 minute AMRAP of:

Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg