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CrossFit the week of 11.6.17

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Monday:

Lift:

Every 2 minutes – for 6 Sets

Sets 1-3: Hang Snatch X2 @75%
Sets 4-6: Snatch X1 @80-85%

Met-Con:
4 Rounds For Time (16 min Cap)

10  C2B / 5 Muscle-Ups (Bar or Rings)
8  Deadlifts (185/125) (275/185)
40  Double-Unders

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-3:  2 Cleans @70-75%
Sets 4-5:  2 Cleans @80-85%
Sets 6-8:  1 Clean @90-95%

Met-Con:
AMRAP-9m

5 Ground-to-Overhead (115/75) (155/105)
8 Box Jumps (24/20”) (30/24”)
12 Wall-Balls (20/14)

Accessory Work:

3 Sets

8-10 DB Row/side
8-10 Dumbbell Hammer Curls/side
Rest 60-90 seconds

 


 

Wednesday:

Lift:

Back Squat

EMOM-4m

Set-1:  5 @50%
Set-2:  4 @60%
Set-3:  3 @70%
Set-4:  2 @75%

Every 3 minutes – for 4 Sets

Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90-95%
Set-8:  1 @90-95%

Met-Con:
EMOM-12m

Min-1:  15/10 Calorie Row
Min-2:  20 Kettlebell Swings (53/35) (70/53)
Min-3:  6 Burpees + 8 Toes-to-Bar

Score = Total Reps out of 196/176

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets

Push Jerk X2 @80-85% of 1RM Push Jerk

Met-Con:
Every 3 mins – for 5 Rounds

10 Pull-Ups / 3 Rope Climbs
8 Box Jump-Overs (24/20”)
6 Handstand Push-Ups / Strict HSPU

Accessory Work:

3 Sets

8-10 Dumbbell Lateral Raises
12-15 Banded Face Pulls
Rest 90 seconds

 


 

Friday:

Lift:

Front Squat

EMOM-4m

Set-1:  2 @50%
Set-2:  2 @60%
Set-3:  2 @70%
Set-4:  2 @75%

Rest 1 minute, then…

Every 2 minutes – for 4 Sets

Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90%
Set-8:  1 @90-95%

Met-Con:
3 Rounds for Time

10 Front Rack Reverse Lunges (95/65) (135/95)
12 Alt. Kettlebell Snatches (53/35) (70/53)
30 Double-Unders