shaken, not stirred | Crossfit Coolidge Corner
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OUR BLOG

shaken, not stirred

By brett kokoruda | In WOD | on February 27, 2017

Note on Programming: In an effort to streamline the Open Season we will be doing a brief Wendler’s 5-3-1 cycle over the next 4 weeks. The focus will be on the Strict Press, Deadlift, Bench Press and Back Squat. These sessions will be on Monday’s, Wednesdays and Fridays. I would highly recommend that you track all of your numbers during this period.

Here is brief description of the Wendlers System that I wrote a while back:

Strength Phase

Part A:

Strict Press

5-5-5-5-5+

*for last set, take off 5-10% off the 4th set and do an AMRAP

*superset with sets of 12 banded face pulls

Part B:

“Helen”

3 rounds

400m Run

21 Kettlebell Swings(53/35)

12 pullups

Part C:

3 rounds

60s Plank Hold

30s Rest

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