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CrossFit the week of 8.21.17

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TEST WEEK!

We’ve been working hard for the past 15 weeks, now it’s time to see how all of the hard training has paid off! That being said, if you peaked early or maxed out last week and aren’t feeling 100% this week, don’t feel like you need to push beyond what you’re comfortable with here. Listen to your body, and as always, be safe! Let’s go!

– Justin


 

Monday:

Lift:

Take 20 mins to find 1RM Back Squat

Met-Con:
AMRAP-10m

20 Wall-Balls (20/14)
10 Pull-Ups / C2B
5 Handstand Push-Ups

 


 

Tuesday:

Lift:

Take 20 mins to find 1RM Deadlift

Met-Con:
4 Rounds for Time:

20 Renegade Rows (10/side) (Choose challenging weight)
20 Walking Lunges w/DB’s
20 Push-Ups

 


 

Wednesday:

Lift:

Take 20 minutes to find 1RM Clean & Jerk

Met-Con:
For Time

50/35 Cal Row
12 Power Cleans (135/95) (155/105)
21 Handstand Push-Ups

40/25 Cal Row
9 Power Cleans
15 Handstand Push-Ups

30/20 Cal Row
6 Power Cleans
9 Handstand Push-Ups

 


 

Thursday:

Lift:

Take 20 minutes to find 1RM Snatch

Met-Con:
3 Rounds for Time

10 Shoulder to Overhead (75/55) (115/75)
20 Double-Unders
8 Power Snatches (75/55) (115/75)
20 Double-Unders
6 Ground to Overhead (75/55) (115/75)
20 Double-Unders

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets

Front Squat X1
*Build to a heavy single*

Met-Con:
EMOM-20m

Min-1:  100m Run + 8 Air Squats
Min-2:  3 Tire Flips
Min-3:  12 Burpees
Min-4:  40m Sled Push (Fast)
Min-5:  12 Pull-Ups / 2 Rope Climbs