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CrossFit the week of 9.25.17

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Monday:

Lift:

Every 90 seconds – for 8 Sets

Pause Clean Deadlift + Clean from below knees
@60-70% of 1RM Clean

For Pause Clean Deadlift – Lift bar from floor to below knee caps (pause 2 seconds), stand to fully extended position, then return bar to floor.

For Clean from below knees – Raise bar to below knee caps and pause 2 seconds before performing clean from below knees.

Met-Con:
Every 5 minutes – for 4 Rounds

200m Run
18 Pull-Ups / 7 Muscle-Ups (Bar or Rings)
3 Deadlifts (225/150) (315/210)

Accessory Work:

2 Sets – Not for Time

20 Steps Walking Lunges (50/35)
*Rest 90 seconds*
16 Steps Death March (50/35)

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  Snatch Grip Push Press + Overhead Squat
*Build to a heavy set*

Sets 4-6:  High Hang Snatch @55%

Sets 7-8:  Hang Snatch @60%

Met-Con:
EMOM-18m

Min-1:  15/12 Calorie Row
Min-2:  5 Power Snatches (95/65) (135/95)
Min-3:  8 Wall-Balls (20/14) + 5 Burpees over the bar

Score = Total Reps out of 186/168

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X2 + Push Jerk @60-65% of 1RM Jerk

For Pause Jerk – Pause 2 seconds in the dip position before driving back up and completing the jerk.

Met-Con:
Against a running clock

Min 0-4:
60 Double-Unders
21 Thrusters (95/65) (115/75)
15 Toes-to-Bar

Min 4-8:
15 Thrusters
12 Burpees over the Bar
50 Double-Unders

Min 8-12:
40 Double-Unders
9 Thrusters
21 Toes-to-Bar

Min 12-16:
20 Burpees over the Bar
30 Double-Unders
6 Thrusters

Score = Total reps out of 299

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
6-8 Dumbbell Rows/side

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Banded Deadlift X3 @70% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:

5 Rounds for Time

10 Alt Dumbbell or Kettlebell Snatches (53/35) (70/53)
20m One-sided Farmer Carry (Left)
20m One-sided Farmer Carry (Right)
15 Wall-Balls (20/14)
200m Run

Accessory Work:

3 Sets – Not for Time

8-10 Dumbbell Curls/side
Rest 45 sec
10-12 Dumbbell Skull Crushers

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @80%

Supersetted with

5 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
AMRAP-18m

6 Power Cleans (135/95) (155/105)
10 Front Rack Reverse Lunges
12 Box Jumps (24/20”) (30/24”)
200m Run

CrossFit the week of 9.18.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @75%

Supersetted with

5 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
AMRAP-20m

400m Run
5 Muscle-Ups (Bar or Rings)
6 Ground to Overhead (135/95) (185/125)
7 Toes-to-Bar

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets
Snatch Grip Push Press + 3 Overhead Squat

*Build to a heavy set*

Met-Con:
EMOM-16m

Min-1:  15 Wall-Balls (20/14)
Min-2:  35 Double-Unders + 12 Air Squats
Min-3:  15 Ring Dips
Min-4:  Rest

Score = Total Reps out of 260

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
20 Steps “Death March” w/Dumbbells

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Paused Clean X1*@60-70% of 1RM Clean

*For each rep, pause 2 seconds at:
2” off ground, below knee-caps, above knees – THEN perform a hang Squat clean

Met-Con:

Partner WOD (Only 1 person working at a time)

Teams of two work together to complete the following:

For Time

800m Med-Ball Run (20/14)
70 Burpees
60 Pull-Ups / 20 Rope Climbs
50 Front Squats (115/75) (135/95)
40 Toes-to-Bar
30 Handstand Push-Ups
20 Shoulder to Overhead
10 Deadlifts
800m Med-Ball Run

Accessory Work:

3 Sets – Not for Time

4-6 Weighted Strict Pull-Ups
Rest 60 sec
8-10 DB Floor Press

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X3 @55-65% of 1RM Jerk

*Pause 2 seconds in the dip position, before driving back up and completing the jerk.

Met-Con:
Every 4 minutes – for 4 Rounds

10 Alt. KB or DB Snatches (53/35) (70/53)
10 Burpee Box Jumps (24/20”) (30/24”)
10 Ring Rows
2 Tire Flips*

*Tire Flips increase by 2 each round
(2,4,6,8)

Score = Total reps out of 140

Accessory Work:

Not for Time

Row 600m X4 @70% of max pace
*Rest 2 minutes in between

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Banded Deadlift X5 @65% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:
6 Rounds for Time (20 min Cap)

15 Russian Kettlebell Swings (53/35) (70/53)
5 Thrusters (95/65) (115/75)
30 Double-Unders

CrossFit the week of 9.11.17

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Monday:

Lift:

Every 2 minutes – for 7 Sets

Sets 1-4:  High Hang Power Clean + Hang Power Clean + Power Clean @60%
Sets 5-7:  2X Hang Power Clean + Power Clean @70%

Met-Con:

5 Rounds for Time

200m Run
15 Goblet Squats (53/35) (70/53)
10 Burpee Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8-10 Hammer Curls/side
Rest 60 sec
15 Tempo Push-Ups (3 sec negative)

 


 

Tuesday:

Lift:

Every 90 seconds – for 7 Sets
Snatch Balance X2 + 1 Overhead Squat

*Build to a heavy set*

Met-Con:
Against a Running Clock

Min 0-7:
400m Med-Ball Run (20/14)
5 Ground to Overhead (115/75) (155/105)
30 Wall-Balls
15 Deadlifts

Min 7-12:
6 Thrusters
35 Med-Ball Cleans
10 Front Rack Reverse Lunges

Min 12-16:
7 Power Cleans
200m Med-Ball Run
5 Front Squats

Min 16-18:
200m Med-Ball Run
Max Thrusters with time remaining

Score = Total Reps (200m Runs = 1 rep each)

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
20 Steps “Death March” w/Dumbbells

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @73%

Supersetted with

4 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
EMOM-18m

Min-1:  50 Double-Unders
Min-2:  3 Hang Squat Snatches (75/55) (115/75) + 8 T2B
Min-3:  10 Pull-Ups / C2B

Accessory Work:

3 Sets – Not for Time

15 GHD Hip Extensions
Rest 60 sec
8 Weighted Step-Ups/side

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Banded Deadlift X5 @60% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:
For Time:

2,000m Row Test

Rest 5 minutes, then…

For Time: (15 min Cap)

80m Farmer Carry (53/35) (70/53)*
10 Handstand Push-Ups
20 Kettlebell Swings

60m Farmer Carry
15 Handstand Push-Ups
25 Kettlebell Swings

40m Farmer Carry
20 Handstand Push-Ups
30 Kettlebell Swings

 


 

Friday:

“CrossFit Total”

The best single attempt for each lift will be added together for the “CrossFit Total”. There is no time limit for any one lift, but all 3 lifts must be completed within the allotted class time.

Full range of motion must be used in order for the lift to count towards your total. A successful lift must satisfy all the necessary movement standards/requirements.

The order of movements are as follows:

Squat

Overhead Press

Deadlift

CrossFit the week of 9.4.17

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Tuesday:

Lift:

Every 90 seconds – for 6 Sets
Snatch Balance X3

*Build to a heavy set of 3*

Lift:

Every 90 seconds – for 4 Sets
Overhead Squat X2

*Build to a heavy set of 2*

Met-Con:
AMRAP-15m

20 Russian KB Swings (53/35) (70/53)
15 Push-Ups
10 Alt. KB Snatches (53/35) (70/53)
5 Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8 Single-Arm DB Shoulder Press/side
Rest 60 sec
15-20 GHD Sit-Ups

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets

Sets 1-3:  High Hang Clean + Hang Clean + Power Clean @60%
Sets 4-6:  Hang Clean + Power Clean + Clean @70%

Met-Con:
EMOM-20m

Min-1:  12 Box Jump-Overs (24/20”)
Min-2:  12/10 Calorie Row
Min-3:  12 Toes-to-Bar
Min-4:  10 Walking KB Lunges (53/35) (70/53)*

*Holding KB’s in each hand

Score = Total Reps out of 230/220

Accessory Work:

3 Sets – Not for Time

8-10 DB Rows/side
Rest 60 sec
6-10 GHD Back Extensions

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Back Squat X4 @70%

Supersetted with

3 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely jumping on top of the box.

Met-Con:
Every 4 minutes – for 5 Rounds

20 Wall-Balls (20/14)
5 Front Squats (135/95) (155/105)
10 Pull-Ups / C2B
5 Power Cleans (135/95) (155/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

 


 

Friday:

Lift:

Every 2 minutes – for 5 Sets
Banded Deadlift X5 @55% + Band Resistance

Video demo found here

Met-Con:
For Time (25 min Cap)

400m Run
30 Handstand Push-Ups
50 Double-Unders
25 Burpees
50 Double-Unders
20 Ring Rows
50 Double-Unders
15 DB Thrusters (50/35)
50 Double-Unders
10 Tire Flips
50 Double-Unders
5 Man-Makers (50/35)
400m Run

CrossFit the week of 8.28.17

By: 0

Transition Week:

This week we will be working some skills and taking it a bit easier on the weight lifting. There won’t be much percentage work. Instead, you will be able to build up based on how you feel for your working sets.

Take this week to make sure you are recovering properly (foam rolling, stretching, epsom salt baths, etc). You all have been working hard these past 16 weeks, and it shows in all of the PR’s we had last week!

Don’t worry, we’ll be back to “regular training” when the next cycle begins next week!

– Justin


Monday:

Skill:

Toes-to-Bar
(Perform 1-2 of the following depending on skill level)

A:  2 Sets – 6-8 C&D’s
B:  2 Sets – 4-6 C&D’s w/re-grip
C:  2 Sets – 3-5 Knees to Elbows w/kick to bar
D:  2 Sets – 3-5 Strict Toes-to-Bar

Lift:

Every 2 minutes – for 5 Sets
Strict Press X5

Build over the course of the sets to a heavy set of 5 reps

Met-Con:
3 Rounds for Time:

60 Double-Unders
15 Toes-to-Bar
5 Thrusters (95/65) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Floor Press
-Rest 60 sec-
15-20 GHD Sit-Ups

 


 

Tuesday:

Skill:

Handstand Push-Ups (10 min Cap)

(Perform 1-2 of the following depending on skill level)

A:  Nose to Wall Handstand hold X30sec
B:  4-6 Handstand negatives X3sec down
C:  2-6 Strict HSPU’s
D:  Two sets MAX unbroken HSPU’s

Lift:

Every 2 minutes – for 5 Sets
Back Squat X5

Build over the course of the sets to a heavy set of 5 reps

Met-Con:
AMRAP-12m:

10 Med-Ball Cleans (20/14)
12 Push-Ups
250m Row

Accessory Work:

3 Sets – Not for Time

8-10 GHD Hip Extensions
-Rest 30 sec-
60 second Plank

 


 

Wednesday:

Lift:

Every 90 seconds – for 4 Sets:
Muscle Snatch X1
*Build to a heavy*

Every 90 seconds – for 3 Sets:
High Hang Snatch + Hang Snatch

Sets 5-7:  @65%

Every 90 seconds – for 3 Sets:
Hang Snatch + Snatch

Sets 8-10:  @70%

Met-Con:
3 Rounds of:

AMRAP-2m

10 Power Snatches (75/55)
10 Burpees

*Rest 3 minutes between Rounds*

Accessory Work:

3 Sets – Not for Time

8-10 DB Lateral Raises
-Rest 60 sec-
8-10 Barbell Bent over Row

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Deadlift X5

Build over the course of the Sets to a heavy set of 5 reps

Met-Con:
For Time:

50 Air Squats
40 KB Swings (53/35) (70/53)
30 Wall-Balls (20/14)
20 Pull-Ups / C2B
10 Power Cleans (135/95) (185/125)
20 Pull-Ups / C2B
30 Wall-Balls
40 KB Swings
50 Air Squats

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Hang Power Clean + Clean & Jerk

*Build to a heavy*
Perform one hang power clean, then perform one clean & jerk

Met-Con:
4 Rounds for Time:

400m Run
8 Handstand Push-Ups
12 Overhead Squats (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Hammer Curls/side
-Rest 60 sec-
8-10 DB Skull Crushers

CrossFit the week of 8.21.17

By: 0

TEST WEEK!

We’ve been working hard for the past 15 weeks, now it’s time to see how all of the hard training has paid off! That being said, if you peaked early or maxed out last week and aren’t feeling 100% this week, don’t feel like you need to push beyond what you’re comfortable with here. Listen to your body, and as always, be safe! Let’s go!

– Justin


 

Monday:

Lift:

Take 20 mins to find 1RM Back Squat

Met-Con:
AMRAP-10m

20 Wall-Balls (20/14)
10 Pull-Ups / C2B
5 Handstand Push-Ups

 


 

Tuesday:

Lift:

Take 20 mins to find 1RM Deadlift

Met-Con:
4 Rounds for Time:

20 Renegade Rows (10/side) (Choose challenging weight)
20 Walking Lunges w/DB’s
20 Push-Ups

 


 

Wednesday:

Lift:

Take 20 minutes to find 1RM Clean & Jerk

Met-Con:
For Time

50/35 Cal Row
12 Power Cleans (135/95) (155/105)
21 Handstand Push-Ups

40/25 Cal Row
9 Power Cleans
15 Handstand Push-Ups

30/20 Cal Row
6 Power Cleans
9 Handstand Push-Ups

 


 

Thursday:

Lift:

Take 20 minutes to find 1RM Snatch

Met-Con:
3 Rounds for Time

10 Shoulder to Overhead (75/55) (115/75)
20 Double-Unders
8 Power Snatches (75/55) (115/75)
20 Double-Unders
6 Ground to Overhead (75/55) (115/75)
20 Double-Unders

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets

Front Squat X1
*Build to a heavy single*

Met-Con:
EMOM-20m

Min-1:  100m Run + 8 Air Squats
Min-2:  3 Tire Flips
Min-3:  12 Burpees
Min-4:  40m Sled Push (Fast)
Min-5:  12 Pull-Ups / 2 Rope Climbs

CrossFit the week of 8.14.17

By: 0

Monday:

Lift:

Every 2 minutes – for 4 Sets
Back Squat X4 @70%

Met-Con:
For Time:

800m Run
30 Wall-Balls (20/14)
20 Pull-Ups / C2B
10 Burpee Box Jump-Overs (24/20”)
20 Handstand Push-Ups / HSPU from 3” deficit
30 KB Swings (53/35) (70/53)
800m Run

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
-Rest 60 seconds-
60 second Plank

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Clean & Jerk

Sets 1-2:  3 @60%
Sets 3-4:  3 @65%
Sets 5-6:  2 @70%

Met-Con:
Every 3 minutes – for 4 Rounds:

6 Cleans (60% of Clean) (70% of Clean)
8 Handstand Push-Ups
10 Over the Bar Burpees

Accessory Work:

3 Sets – Not for Time

8-10 Barbell Rows
-Rest 60 seconds-
10 Hammer Curls/side

 


 

Wednesday:

Lift:

Every 2 minutes – for 5 Sets
Deadlift

Set-1:  5 @55%
Set-2:  5 @60%
Set-3:  5 @65%
Set-4:  4 @70%
Set-5:  4 @75%

Met-Con:
EMOM-24m

Min-1:  8 Pull-Ups / C2B + 4 Deadlifts (185/125) (275/185)
Min-2:  12/8 Calorie Row
Min-3:  10 KB Thrusters (35/25) (53/35)
Min-4:  Rest

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  Snatch X3 @55%
Sets 3-4:  Snatch X2 @60%
Sets 5-6:  Snatch X2 @65%
Sets 7-8:  Snatch X1 @70%

Met-Con:

3 Rounds for Time

8 Hang Squat Snatches (75/55) (115/75)
15 Toes-to-Bar
40 Double-Unders

Accessory Work:

3 Sets – Not for Time

6-8 Single Arm Shoulder Press/side
-Rest 60 seconds-
6-8 Back Extensions

 


 

Friday:

Met-Con:
“Cindy”

AMRAP-20m

5 Pull-Ups
10 Push-Ups
15 Squats

CrossFit the week of 8.7.17

By: 0

Monday:

Lift:

Every 2 minutes – for 10 Sets

Sets 1-2:  High Hang Snatch X3 @55%
Sets 3-4:  High Hang Snatch + Hang Snatch @65-70%
Sets 5-6:  Snatch Pull + Snatch @75-80%
Sets 7-8:  Snatch X1 @85-90%
Sets 9-10:  Snatch X1 @90-95%

Met-Con:
3 Rounds for Time (15 min Cap)

8 C2B / 5 Bar Muscle-Ups
6 Power Snatches (95/65) (135/95)
4 Burpees over the Barbell

Accessory Work:

3 Sets – Not for Time

8-10 DB Floor Press
-Rest 60 sec-
15-20 GHD Sit-Ups

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X2 @85-90%

Met-Con:
For Time (25 min Cap)

1 Mile Run
60 Wall-Balls (20/14)
50 KB Swings (53/35) (70/53)
40 Push-Ups
30 Toes-to-Bar
20 Goblet Squats (53/35) (70/53)
10 Power Cleans (135/95) (185/125)
100 Double-Unders

Score = Total Reps out of 311 (Mile run counts as 1 rep)

 


 

Wednesday:

Lift:

Every 2 minutes – for 10 Sets
Clean & Jerk

Sets 1-2:  3 @60%
Sets 3-4:  2 @70%
Sets 5-6:  1 @80%
Sets 7-8:  1 @90%
Sets 9-10:  1 @90-95%

Met-Con:
AMRAP-12m

6 Handstand Push-Ups / HSPU from 3” Deficit
8 Burpee Box Jump-Overs (24/20”)
10/8 Calorie Row

Accessory Work:

3 Sets – Not for Time
10 DB Hammer Curls/side
-Rest 60 sec-
12 DB Skull-Crushers (Click to view)

 


 

Thursday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  4 @80%
Set-2:  3 @85%
Set-3:  1 @90%
Set-4:  1 @95%
Set-5:  1 @95%+

Met-Con:
EMOM-20m

Min-1:  100m Run + 5 Burpees
Min-2:  3 Rope Climbs*
Min-3:  5 Thrusters (115/75) (135/95)
Min-4:  Rest

*Scale for Rope Climbs = 10 Pull-Ups or 6 “Floor Climbs” w/Rope

 


 

Friday:

Skill:

Toes-to-Bar (8 min Cap)

2 Sets:
8-10 C’s & D’s

2 Sets:
6-8 Kipping Knee/Leg Raises

2 Sets:
4-6 Knees-to-elbows with kicking toes towards bar

Met-Con:
5 Rounds for Time

3 Ground-to-Overhead (135/95) (185/125)
6 Handstand Push-Ups / HSPU from 3” Deficit
9 Box Jumps (24/20”) (30/24”)

Accessory Work:

3 Sets – Not for Time

10 Barbell Rows
-Rest 60 sec-
6-8 Glute/Ham Raises

CrossFit the week of 7.31.17

By: 0

Monday:

Lift:

Every 2 minutes – for 10 Sets
Clean & Jerk

Sets 1-2:  3 @60%
Sets 3-4:  2 @70%
Sets 5-6:  1 @80%
Sets 7-8:  1 @90%
Sets 9-10:  1 @90-95%

Met-Con:
Every 3 minutes – for 5 Rounds

50 Double Unders
8 Power Cleans (95/65) (135/95)
20 Push Ups

Score = Total Reps out of 390

Accessory Work:

3 Sets – Not for Time:
8-10 Barbell Rows
*Rest 60 seconds*
10 Hammer Curls/side

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @85%

Met-Con:
4 Rounds for Time: (25 min cap)

12 Box Jumps (24/20) (30/24)
14 Pull Ups / C2B
16 Alt. DB or KB Snatch (53/35) (70/53)
400m Run

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X3 @55%
Sets 3-4:  High Hang Snatch + Hang Snatch @65-70%
Sets 5-6:  Snatch Pull + Snatch @75-80%
Sets 7-8:  Snatch X1 @85-90%

Met-Con:
EMOM-18m

Min-1:  15 T2B
Min-2:  12 Thrusters (95/65) (115/75)
Min-3:  Rest

Accessory Work:

3 Sets – Not for Time:
6-8 Glute/Ham Raises (on GHD)
*Rest 60 seconds*
8-10 Single-Arm DB Shoulder Press/side

 


 

Thursday:

Skill:

Handstand Push-Ups (10 mins)

3 Sets:
30-45sec nose-to-wall handstand hold

2 Sets:
4-6 Handstand Negatives (3 seconds down)

8-12 Attempts:
Kipping Handstand Push-Ups

**Focus on hand and head placement, maintaining stiffness through the mid-line, and proper positioning while in bottom of kip.

Met-Con:
AMRAP-22m

10 Sandbag ground-to-shoulder (45/30)
60m Farmer Carry (53/35) (70/53)
15 Sandbag Bear Hug Squat (45/30)
8 HSPU / 3” Deficit HSPU
20 Russian KB Swings (53/34) (70/53)

 


 

Friday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  5 @70%
Set-2:  5 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%

Met-Con:
Against a running clock:

0-5 minutes:

200m Run
12 Front Rack Reverse Lunges (95/65) (135/95)
25 Pull-Ups

5-10 minutes:

100 Double-Unders
10 Hang Squat Cleans (95/65) (135/95)
5 Burpees Over the Barbell

10-15 minutes:

15 Shoulder-to-Overhead (95/65) (135/95)
20 Toes-to-Bar
200m Run

15-20 minutes:

12 Front Rack Reverse Lunges (95/65) (135/95)
10 Hang Squat Cleans
15 Shoulder-to-Overhead

Score = Total Reps out of 226 (Runs count as 1 Rep)

CrossFit the week of 7.24.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @80%

Met-Con:
For Time:

200m Run
3 Hang Squat Snatch (95/65) (115/75)
6 Pull-Ups / C2B

200m Run
4 Hang Squat Snatch
8 Pull-Ups / C2B

200m Run
5 Hang Squat Snatch
10 Pull-Ups / C2B

200m Run
6 Hang Squat Snatch
12 Pull-Ups / C2B

200m Run
7 Hang Squat Snatch
14 Pull-Ups / C2B

Accessory Work:

3 Sets – Not for Time

8-10 Barbell Romanian Deadlifts
– Rest 60 seconds –
10 Dumbbell Rows/side

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X3 @55%
Sets 3-4:  High Hang Snatch + Hang Snatch @65-70%
Sets 5-6:  Snatch Pull + Snatch @75-80%
Sets 7-8:  Snatch X1 @85-90%Met-Con:

Met-Con:
EMOM-21m

Min-1:  50 Double-Unders
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  10 Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand

Accessory Work:

3 Sets – Not for Time

10 DB Bench Press
– Rest 30 seconds –
15-20 GHD Hip Extensions
– Rest 30 seconds –
6-8 Weighted Strict Chin-Ups
– Rest 2 minutes –

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Clean & Jerk

Sets 1-2:  3 @60%
Sets 3-4:  2 @70%
Sets 5-6:  1 @80%
Sets 7-8:  1 @90%Met-Con:

Met-Con:

Every 2 minutes – for 5 Rounds

10 Burpee Box Jump-Overs (24/20”)
8 Handstand Push-Ups

Score = Total Reps out of 90

 


 

Thursday:

Skill:
Toes-to-Bar (8 min Cap)

2 Sets:
8-10 C’s & D’s

2 Sets:
6-8 Kipping Knee/Leg Raises

2 Sets:
4-6 Knees-to-elbows with kicking toes towards bar

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  5 @70%
Set-2:  5 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%Met-Con:

Met-Con:
AMRAP-15m

3 Bar Muscle-Ups
9 Med-Ball Cleans (20/14)
6 Burpee Box Step-Overs** with Dumbbells (30/20) (50/35)
3 Tire Flips

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @80%

Met-Con:
“Fran”

21-15-9
Thrusters (95/65)
Pull-Ups