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CrossFit the week of 10.2.17

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Monday:

Lift:

Every 2 minutes – for 6 Sets
Pause Jerk* X1 + 2 Push Jerks @65-70% of 1RM Push Jerk

For Pause Jerk – Pause 2 seconds in the dip position before driving back up and completing the jerk.

Met-Con:
6 Rounds for Time (20 min Cap)

3 Shoulder to Overhead (95/65) (135/95)
9 C2B Pull-Ups / 6 Bar Muscle-Ups
30 Double-Unders

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 30 sec
12-15 Banded Face Pulls

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  Snatch Grip Push Press + Overhead Squat
*Build to a heavy set*

Sets 4-6:  High Hang Snatch @55%

Sets 7-8:  Hang Snatch @60%

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

Station-1:  6 Overhead Squats (95/65) (115/75) + 200m Run
Station-2:  20 Kettlebell Swings (53/35) (70/53) + 15 Push-Ups / Ring Dips
Station-3:  12 Toes-to-Bar + 10 Wall-Balls (20/14)

Score = Total Reps out of 256 (Run counts as 1 rep)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
8-10 Dumbbell Lateral Raises

 


 

Wednesday:

Lift:

Every 2 minutes – for 7 Sets

Pause Clean Deadlift + Clean from below knees + Clean
@65-75% of 1RM Clean

*For Pause Clean Deadlift – Lift bar from floor to below knee caps (pause 2 seconds), stand to fully extended position, then return bar to floor.

For Clean from below knees – Raise bar to below knee caps and pause 2 seconds before performing clean from below knees.

Met-Con:
AMRAP-15m

30 Handstand Push-Ups
30 Box Jumps (24/20”)
30 Burpees
30 Thrusters (95/65)
30 Calorie Row
30 ALT. DB/KB Snatches (53/35) (70/53)

Score = Total Reps

 


 

Thursday:

Lift:

Every 2 minutes – for 7 Sets
Back Squat X2 @85%

Supersetted with

5 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:
Every 3 minutes – for 6 Rounds

20 Sledgehammer Hits
40m Farmer Carry (53/35) (70/53)
20m Sled Push
Rope Climbs**

**With time remaining:  Max Rope Climbs
Scale for Rope Climbs:  Ring Rows, Strict Pull-Ups

Score = Rope Climbs

Accessory Work:

Not for Time

30 Calorie Row X4
*Rest 90 seconds in between

 


 

Friday:

Lift:

Every 2 minutes – for 5 Sets
Tempo Front Squat X4 @60-65%

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

Met-Con:
EMOM-21m

Min-1:  10 Walking KB Lunges (53/35) (70/53)
Min-2:  20 Double-Unders + 8 T2B
Min-3:  4 Deadlifts (225/150) (315/210)