Blog Search

CrossFit the week of 9.11.17

By: 0

Monday:

Lift:

Every 2 minutes – for 7 Sets

Sets 1-4:  High Hang Power Clean + Hang Power Clean + Power Clean @60%
Sets 5-7:  2X Hang Power Clean + Power Clean @70%

Met-Con:

5 Rounds for Time

200m Run
15 Goblet Squats (53/35) (70/53)
10 Burpee Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8-10 Hammer Curls/side
Rest 60 sec
15 Tempo Push-Ups (3 sec negative)

 


 

Tuesday:

Lift:

Every 90 seconds – for 7 Sets
Snatch Balance X2 + 1 Overhead Squat

*Build to a heavy set*

Met-Con:
Against a Running Clock

Min 0-7:
400m Med-Ball Run (20/14)
5 Ground to Overhead (115/75) (155/105)
30 Wall-Balls
15 Deadlifts

Min 7-12:
6 Thrusters
35 Med-Ball Cleans
10 Front Rack Reverse Lunges

Min 12-16:
7 Power Cleans
200m Med-Ball Run
5 Front Squats

Min 16-18:
200m Med-Ball Run
Max Thrusters with time remaining

Score = Total Reps (200m Runs = 1 rep each)

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
20 Steps “Death March” w/Dumbbells

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @73%

Supersetted with

4 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
EMOM-18m

Min-1:  50 Double-Unders
Min-2:  3 Hang Squat Snatches (75/55) (115/75) + 8 T2B
Min-3:  10 Pull-Ups / C2B

Accessory Work:

3 Sets – Not for Time

15 GHD Hip Extensions
Rest 60 sec
8 Weighted Step-Ups/side

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Banded Deadlift X5 @60% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:
For Time:

2,000m Row Test

Rest 5 minutes, then…

For Time: (15 min Cap)

80m Farmer Carry (53/35) (70/53)*
10 Handstand Push-Ups
20 Kettlebell Swings

60m Farmer Carry
15 Handstand Push-Ups
25 Kettlebell Swings

40m Farmer Carry
20 Handstand Push-Ups
30 Kettlebell Swings

 


 

Friday:

“CrossFit Total”

The best single attempt for each lift will be added together for the “CrossFit Total”. There is no time limit for any one lift, but all 3 lifts must be completed within the allotted class time.

Full range of motion must be used in order for the lift to count towards your total. A successful lift must satisfy all the necessary movement standards/requirements.

The order of movements are as follows:

Squat

Overhead Press

Deadlift