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CrossFit the week of 10.30.17

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Monday:

Lift:

Every 2 minutes – for 8 Sets
Front Squat

Set-1:  3 @60%
Set-2:  3 @65%
Set-3:  3 @70%
Set-4:  2 @75%
Set-5:  2 @80%
Set-6:  2 @85%
Set-7:  1 @90%
Set-8:  1 @90%+

Met-Con:
4 Rounds for Time

5 Muscle-Ups (Bar or Rings)
4 Ground-to-Overhead (135/95) (185/125)
200m Run

Accessory Work:

3 Sets

8-10 Dumbbell Rows/side
8-10 Dumbbell Lateral Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

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

Met-Con:
Every 3.5 minutes – for 5 Rounds

40 Double-Unders
10 Toes-to-Bar
8 Push Press (115/75) (155/105)

Score = Total Reps out of 290

Accessory Work:

3 Sets

8 Bulgarian Split Squats/side
8-10 Dumbbell Hammer Curls/side

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X2 @60%
Sets 4-5:  Hang Snatch X1 @70-75%
Sets 6-8:  Snatch X1 @80-85%

Met-Con:
EMOM-20m

Min-1:  100m Run + 5 Burpees
Min-2:  10 Burpee Box Jump-Overs
Min-3:  15 Wall-Balls (20/14)
Min-4:  Rest

Score = Total reps out of 155

Accessory Work:

2 Sets

8-10 Prone Snow Angels
6-8 Glute/Ham Raises

 


 

Thursday:

Lift:

Every 3 minutes – for 4 Sets
Back Squat X2 @90%

Met-Con:
Every 2 minutes – for 3 Rounds of each station

Station-1:  40m Sled Push
Station-2:  100m Med-Ball Run + 10 Burpees
Station-3:  6 Tire Flips
Station-4:  80m Farmer Carry (53/35) (70/53)

Score = Total reps out of 116

 


 

Friday:

Lift:

Every 2 minutes – for 7 Sets
Push Jerks X2 @75-80% of 1RM Push Jerk

Met-Con:
AMRAP-5m

8 Thrusters (95/65) (115/75)
8 Pull-Ups / C2B

-Rest 2 mins-

AMRAP-5m

5 Power Cleans (135/95) (185/125)
5 Handstand Push-Ups

-Rest 2 mins-

AMRAP-5m

10 Deadlifts (185/125) (275/185)
10 Burpees over the Barbell

Score = Total Reps