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CrossFit the week of 9.4.17

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Tuesday:

Lift:

Every 90 seconds – for 6 Sets
Snatch Balance X3

*Build to a heavy set of 3*

Lift:

Every 90 seconds – for 4 Sets
Overhead Squat X2

*Build to a heavy set of 2*

Met-Con:
AMRAP-15m

20 Russian KB Swings (53/35) (70/53)
15 Push-Ups
10 Alt. KB Snatches (53/35) (70/53)
5 Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8 Single-Arm DB Shoulder Press/side
Rest 60 sec
15-20 GHD Sit-Ups

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets

Sets 1-3:  High Hang Clean + Hang Clean + Power Clean @60%
Sets 4-6:  Hang Clean + Power Clean + Clean @70%

Met-Con:
EMOM-20m

Min-1:  12 Box Jump-Overs (24/20”)
Min-2:  12/10 Calorie Row
Min-3:  12 Toes-to-Bar
Min-4:  10 Walking KB Lunges (53/35) (70/53)*

*Holding KB’s in each hand

Score = Total Reps out of 230/220

Accessory Work:

3 Sets – Not for Time

8-10 DB Rows/side
Rest 60 sec
6-10 GHD Back Extensions

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Back Squat X4 @70%

Supersetted with

3 Box Jumps*

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

Met-Con:
Every 4 minutes – for 5 Rounds

20 Wall-Balls (20/14)
5 Front Squats (135/95) (155/105)
10 Pull-Ups / C2B
5 Power Cleans (135/95) (155/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

 


 

Friday:

Lift:

Every 2 minutes – for 5 Sets
Banded Deadlift X5 @55% + Band Resistance

Video demo found here

Met-Con:
For Time (25 min Cap)

400m Run
30 Handstand Push-Ups
50 Double-Unders
25 Burpees
50 Double-Unders
20 Ring Rows
50 Double-Unders
15 DB Thrusters (50/35)
50 Double-Unders
10 Tire Flips
50 Double-Unders
5 Man-Makers (50/35)
400m Run