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CrossFit the week of 10.16.17

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Monday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  High Hang Snatch X3 @55%

Sets 4-5:  Hang Snatch X3 @60%

Sets 6-8:  Snatch X2 @70%

Met-Con:
Every 5 minutes – for 4 Rounds

400m Run
12 C2B / 5 Muscle-Ups (Bar or Rings)
6 Deadlifts (185/125) (275/185)
7 Burpees Over the Barbell

Score = Total Reps out of 104 (RX), 76 (Performance)

Accessory Work:

2 Sets

8-10 Prone Snow Angels
Rest 30 seconds
6-8 Dumbbell Lateral Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Tempo Front Squat X3 @70-70+%

For each rep – 3 seconds down, 2 seconds at the bottom, 1 second up, 1 second at the top

Met-Con:

Every 2 minutes – for 4 Rounds (2 mins at each station)

Station-1:  5 Hang Squat Cleans (115/75) (155/105) + 8 Handstand Push-Ups / Strict HSPU
Station-2:  50 Double-Unders + 12 Calorie Row

Score = Total Reps out of 300

 


 

Wednesday:

Lift:

Every 3 minutes – for 6 Sets
Back Squat X3 @85%

Met-Con:
“CrossFit Open Event – 14.4”
AMRAP-14m**

60 Calorie Row
50 Toes-to-Bar
40 Wall-Balls (20/14)
30 Power Cleans (95/65) (135/95)
20 Pull-Ups / Muscle-Ups

**Performance Options are RX standards for 14.4, officially.

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  3 High Hang Cleans @60-65%

Sets 3-4:  3 Hang Cleans @65-70%

Sets 5-6:  2 Cleans @75-80%

Sets 7-8:  1 Clean @80-85%

Met-Con:
Every 90 seconds – for 4 Rounds of Each

Station-1:  5 Tire Flips + 40m Farmer Carry (53/35) (70/53)
Station-2:  20 ALT. Sledgehammer Hits
Station-3:  100m Run + 8 Burpees

Score = Total reps out of 152 (1 rep for each 10m of farmer carry, 1 rep for run)

Accessory Work:

2 Sets

8-10 DB Rows/side
Rest 30 seconds
6-8 DB Shoulder Press/side

 


 

Friday:

Benchmark Friday!

“Grace”
For Time:

30 Clean and Jerks (135/95)

**For RX: Cleans may be performed as power cleans, full cleans, or muscle cleans. Jerks may be performed as push/power jerks, split jerks, or push presses.