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CrossFit the week of 7.17.17

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Monday:

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:
3 Rounds for Time

10 Front-Racked Reverse Lunges (115/75) (155/105)
20 Kettlebell Swings (53/35) (70/53)

 


 

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:
For Time (25 min Cap)

3 Power Cleans (135/95) (185/125)
6 Burpees Over the Barbell
50 Double-Unders

6 Power Cleans
9 Burpees Over the Barbell
50 Double-Unders

9 Power Cleans
12 Burpees Over the Barbell
50 Double-Unders

6 Power Cleans
9 Burpees Over the Barbell
50 Double-Unders

3 Power Cleans
6 Burpees Over the Barbell
50 Double-Unders

Accessory Work:
3 Sets – Not for Time:

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

 


 

Wednesday:

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:
EMOM-18m

Min-1:  100m Run + 5 Burpees
Min-2:  10 HSPU
Min-3:  15/10 Calorie Row

Accessory Work:
3 Sets – Not for Time:

6-8 GHD Back Extensions (Slow and controlled)
*Rest 60 seconds*
6-8 Strict Toes-to-Bar

 


 

Thursday:

Skill: (10 Min Cap)
Kipping Pull-Ups

3 Sets:
10-12 C&D’s (Back/forth = 1)
*Rest 60 seconds*

3 Sets:
6-8 C&D + Re-Grip
*Rest 60 seconds*

3 Sets:
4-6 C&D + Re-Grip + Kipping Pull-Up
*Rest 60 seconds*

Met-Con:
For Time (25 min Cap)

40m Sled Push
200m Run
2 Rope Climbs*

6 Tire Flips
200m Run
3 Rope Climbs

20 Wall-Balls (20/14)
200m Run
4 Rope Climbs

40m Sled Push
200m Run
6 Rope Climbs

8 Tire Flips
200m Run
8 Rope Climbs

*Scale for Rope Climbs:  (2:1 Floor Climbs)

 


 

Friday:

Lift:

Every 2 minutes – for 4 Sets
Back Squat X8 @70%

Lift:

Every 2 minutes – for 5 Sets
Snatch-Grip Push Press + Overhead Squat (From Rack)
*Build to today’s “heavy”*

Met-Con:
Every 2 minutes – for 5 Rounds

9 Thrusters (95/65)
9 Pull-Ups / C2B

Accessory Work:
3 Sets – Not for Time:

10-12 Dumbbell Hammer Curls/side
*Rest 60 seconds*
20 Tempo Push-Ups (2 seconds down)