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CrossFit the week of 7.24.17

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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