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CrossFit the week of 8.14.17

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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