CrossFit Aspire / DT1 2016 Strength Program - Week 9

Day 1

Back Squat
1x5 @ 55%
1x3 @ 65%
1x2 @ 75%
1x2 @ 85%
1x1 @ 90%
1x1 @ 95%

Bench Press 3RM
- then
5x5 @ 85% of 3RM

6 Rounds
10 Heavy KB Swings
10 Bar/Ring Dips
20 Calorie Row
- Rest 45 sec

Metcon - Try to make all reps unbroken. Use a band if needed on the dips, or scale to push-ups.


Day 2

Deadlift 1x5 @ +5lbs

Power Snatch 8x2, ascending. Heavy, but not quite maximal.

Pull-ups
3 x Max Reps

4 Rounds
:30 sec max rep Deadlifts @ 60% of 5RM
:30 sec Rest
:30 sec max rep Burpees
:30 sec Rest

Metcon - BE SMART - Don't sprint the deadlifts. do :30 sec of perfect technique, controlled deadlifts.


Day 3

Back Squat
1x5 @ 65%
3x5 @ 75%

Push Press 2RM
- then
5 x 5 @ 85% of 2RM

6 Rounds
8 DB Push Presses
20 Russian Twists
50ft Prowler Push +90-180lbs
- Rest :60 sec

Metcon - Prowler Pushes should be hard.


Day 4

Power Clean
6 x 3, ascending. Heavy, but not quite maximal.

9,8,7,6,5,4,3,2,1
Pull-ups
Front Squats
Ball Slams (30/20)

Metcon - Kipping pull-ups are permitted. unbroken / heavy Front Squats.