Monday, May 22, 2017

2017-05-23 WOD

Don't forget, today (Tuesday), May 23rd by the 3:00pm is the cut-off deadline if you want to try to get your shirt BEFORE Memorial Day! Please see our online store for more sizes, colors, styles (including a men's tank), and details about the cut-off deadline.

Here's the link for our store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

Sigma Strength Protocol: Bench Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


4 Rounds:
...21/16 Row
...15 Chest to Bar
...50m Sled Push (100/65#)
*Rest as needed between rounds. Record slowest round.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Deadlift (E2MOM)
...6x3 (55% + light band)
Move the bar explosively. Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


C&J EMOM:
...5x1 at 85%
...5x1 at 90%
...5x1 at 95%
...5x1, build to heavy single*
...3x3 clean pulls at 100-110%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


4 Rounds:
...21/16 Bike
...15 Chest to Bar
...50m Sled drag (160/120#)
*Rest as needed between rounds. Record slowest round.

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