A fresh new cycle of On Ramp starts today so if you’d like to begin your journey at CrossFit Green Bay, show up at either 6:15am or 7:15pm to sign up!
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
*2.) Back Squat
*3.) Push Press
*4.) Bench Press
*5.) Strict Press
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike
5 Clusters 115/85lb
10 Hand Release Push-ups
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate.
*4.) 5 Rounds
10 Back Extension
7 Wide Grip Strict Pull-ups
10 Reverse Hyper
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
*2.) Back Squat
*3.) Push Press
*4.) Bench Press
*5.) Strict Press
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike
5 Clusters 115/85lb
10 Hand Release Push-ups
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate.
*4.) 5 Rounds
10 Back Extension
7 Wide Grip Strict Pull-ups
10 Reverse Hyper
