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CrossFit the week of 8.7.17

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Monday:

Lift:

Every 2 minutes – for 10 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%
Sets 9-10:  Snatch X1 @90-95%

Met-Con:
3 Rounds for Time (15 min Cap)

8 C2B / 5 Bar Muscle-Ups
6 Power Snatches (95/65) (135/95)
4 Burpees over the Barbell

Accessory Work:

3 Sets – Not for Time

8-10 DB Floor Press
-Rest 60 sec-
15-20 GHD Sit-Ups

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X2 @85-90%

Met-Con:
For Time (25 min Cap)

1 Mile Run
60 Wall-Balls (20/14)
50 KB Swings (53/35) (70/53)
40 Push-Ups
30 Toes-to-Bar
20 Goblet Squats (53/35) (70/53)
10 Power Cleans (135/95) (185/125)
100 Double-Unders

Score = Total Reps out of 311 (Mile run counts as 1 rep)

 


 

Wednesday:

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:
AMRAP-12m

6 Handstand Push-Ups / HSPU from 3” Deficit
8 Burpee Box Jump-Overs (24/20”)
10/8 Calorie Row

Accessory Work:

3 Sets – Not for Time
10 DB Hammer Curls/side
-Rest 60 sec-
12 DB Skull-Crushers (Click to view)

 


 

Thursday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  4 @80%
Set-2:  3 @85%
Set-3:  1 @90%
Set-4:  1 @95%
Set-5:  1 @95%+

Met-Con:
EMOM-20m

Min-1:  100m Run + 5 Burpees
Min-2:  3 Rope Climbs*
Min-3:  5 Thrusters (115/75) (135/95)
Min-4:  Rest

*Scale for Rope Climbs = 10 Pull-Ups or 6 “Floor Climbs” w/Rope

 


 

Friday:

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

Met-Con:
5 Rounds for Time

3 Ground-to-Overhead (135/95) (185/125)
6 Handstand Push-Ups / HSPU from 3” Deficit
9 Box Jumps (24/20”) (30/24”)

Accessory Work:

3 Sets – Not for Time

10 Barbell Rows
-Rest 60 sec-
6-8 Glute/Ham Raises