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CrossFit the week of 7.10.17

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Monday:

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:  1 @90%

Met-Con:

4 Rounds for time:

30/20 Cal Row
8 Ground-to-Overhead (95/65) (135/95)
10 Burpee Box Jump-Overs (24/20”)

 


 

Tuesday:

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:
AMRAP-2m – for 4 Rounds:

6 Pull-Ups / C2B
3 Hang Squat Cleans (115/75) (155/105)

*Rest 2 minutes between rounds*

Accessory Work:
3 Sets – Not for Time:

8-10 Bent Over Barbell Rows
*Rest 60 seconds*
6-8 Glute/Ham Raises

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets

Sets 1-2:  High Hang Snatch X3 @55%
Sets 3-4:  High Hang Snatch + 2 Hang Snatch @65%
Sets 5-6:  Snatch Pull + Snatch @70-75%

Lift:

Every 2 minutes – for 3 Sets
Back Squat X7 @75%

Met-Con:
EMOM-12m:

Min-1:  10 Burpee Box Jump-Overs
Min-2:  20 Double-Unders + 8 T2B

 


 

Thursday:

Skill:

Handstand Push-Ups

3 Sets:

Nose-to-Wall Handstand Hold X30-45 seconds
*Rest 60 seconds between sets*

3 Sets:

4-6 HSPU Negatives @3,0,1,1 (3 seconds down, 0 at bottom, 1 up, 1 at top – repeat)
*Rest 60 seconds between sets*

15 Attempts:

HSPU Kipping
*Focus on maintaining midline stability, proper hand and body positioning while on the wall, and proper kipping mechanics*

Met-Con:
AMRAP-20m

21 Wall-Balls
15 Push-Ups
9 Deadlifts (185/125) (225/155)
6 Tire Flips

Accessory Work:

3 Sets – Not for Time:
6-8 GHD Back Extensions (Slow and controlled)
*Rest 60 seconds*
60 sec Plank

 


 

Friday:

Met-Con:
“DT”
5 Rounds for Time:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks