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CrossFit the week of 7.31.17

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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)