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CrossFit the week of 10.9.17

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Monday:

Lift:

Every 2 minutes – for 7 Sets

Clean from below knees + Clean X2
@70-80% of 1RM Clean

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

Met-Con:
Every 3 minutes – for 15 minutes

15 Wall Balls (20/14)
4 Burpees + 6 Pull-Ups / C2B
20 Double-Unders + 10 T2B

Accessory Work:

3 Sets – Not for Time

8-10 Dumbbell Rows/side
Rest 45 sec
60 sec Plank Hold

 


 

Tuesday:

Lift:

Every 3 minutes – for 5 Sets
Back Squat X3 @85%

Supersetted with

4 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:
AMRAP-12m

3 Hang Power Clean (115/75) (155/105)
6 Burpees over the Bar / Bar Facing Burpees
30 Double-Unders

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  High Hang Snatch X3 @55%

Sets 4-6:  Hang Snatch X2 @60%

Sets 7-8:  Snatch X2 @70%

Met-Con:
AMRAP-6m

200m Run
8 Handstand Push-Ups / 13 Handstand Push-Ups
6 Box Jumps (24/20”)

Rest 2 minutes, THEN…

AMRAP-6m

15/10 cal Row
5 Handstand Push-Ups / 10 Handstand Push-Ups
6 Box Jumps (24/20”)
3 V-Ups / 3 Toes-to-Bar

Rest 2 minutes, THEN…

AMRAP-6m

200m Run
3 Handstand Push-Ups / 8 Handstand Push-Ups
6 Box-Jumps (24/20”)
5 V-Ups / 5 Toes-to-Bar

Scoring:  15 Reps/Round for RX, 20 Reps/Round for Performance
Score = Rounds +Reps

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Tempo Front Squat X4  @65-70%

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

Met-Con:
4 Rounds for Time: (20 min cap)

12 Pull-Ups / 2 Rope Climbs
200m Run
3 Power Cleans (135/95) (185/125)

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Push Jerks X3 @65-70% of 1RM Push Jerk

Met-Con:
For Time (22 min cap)

5-10-15-20-15-10-5

Handstand Push-Ups
Weighted Step-Ups (53/35) (24/20”) / Pistols
Burpees