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CrossFit the week of 11.13.17

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Monday:

Lift:

Back Squat

Every 75 seconds – for 4 Sets
Set-1:  5 @55%
Set-2:  4 @65%
Set-3:  2 @75%
Set-4:  2 @80%

*Rest 1 minute, then…*

Every 3 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90-95%
Set-7:  1 @90-95%
Set-8:  1 @95%+

Met-Con:
3 Rounds for Time (12 min Cap)

60 Double-Unders
12 Pull-Ups / C2B
5 Power Cleans (135/95) (175/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

 


 

Tuesday:

Lift:

EMOM-6m
Hang Snatch X1 @70-75%

*Rest 1 minute, then*

Every 2 minutes – for 4 Sets
Snatch X1 @85-90%

Met-Con:
For Time
21-15-9

Thrusters (95/65) (115/75)
Burpees over the Barbell

Accessory Work:

3 Sets

10-12 Lateral Band Walks/side
8-10 Dumbbell Rows/side
Rest 90 seconds

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-3:  2 Cleans @75-80%

Sets 4-5:  1 Clean @85-90%

Sets 6-8:  1 Clean @90-95%

Met-Con:
Against a Running Clock

15 Handstand Push-Ups
20 Box Jump-Overs
25 Toes-to-Bar

Rest until clock reaches 6 minutes, then…

For Time

20 Box Jump-Overs
15 Toes-to-Bar
10 Handstand Push-Ups

 


 

Thursday:

Lift:

Front Squat

EMOM-4m
Set-1:  2 @55%
Set-2:  2 @65%
Set-3:  2 @77%
Set-4:  2 @80%

Rest 1 minute, then…

Every 2 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90%
Set-7:  1 @90-95%
Set-8:  1 @90-95%+

Met-Con:
AMRAP-12m

10 Ring Rows / Strict Pull-Ups
15 Wall-Balls (20/14)
20 Double-Unders

Accessory Work:

3 Sets

6-8 Dumbbell Shoulder Press/side
8-10 Prone Snow Angels (Click to view)
Rest 90 seconds

 


 

Friday:

“Isabel”
For Time

30 Snatches (135/95)

Accessory Work:

3 Sets

8-12 Barbell Rows
20 Steps “Death March”
10-15 Banded Face-Pulls