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CrossFit the week of 9.18.17

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Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @75%

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:
AMRAP-20m

400m Run
5 Muscle-Ups (Bar or Rings)
6 Ground to Overhead (135/95) (185/125)
7 Toes-to-Bar

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets
Snatch Grip Push Press + 3 Overhead Squat

*Build to a heavy set*

Met-Con:
EMOM-16m

Min-1:  15 Wall-Balls (20/14)
Min-2:  35 Double-Unders + 12 Air Squats
Min-3:  15 Ring Dips
Min-4:  Rest

Score = Total Reps out of 260

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
20 Steps “Death March” w/Dumbbells

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Paused Clean X1*@60-70% of 1RM Clean

*For each rep, pause 2 seconds at:
2” off ground, below knee-caps, above knees – THEN perform a hang Squat clean

Met-Con:

Partner WOD (Only 1 person working at a time)

Teams of two work together to complete the following:

For Time

800m Med-Ball Run (20/14)
70 Burpees
60 Pull-Ups / 20 Rope Climbs
50 Front Squats (115/75) (135/95)
40 Toes-to-Bar
30 Handstand Push-Ups
20 Shoulder to Overhead
10 Deadlifts
800m Med-Ball Run

Accessory Work:

3 Sets – Not for Time

4-6 Weighted Strict Pull-Ups
Rest 60 sec
8-10 DB Floor Press

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X3 @55-65% of 1RM Jerk

*Pause 2 seconds in the dip position, before driving back up and completing the jerk.

Met-Con:
Every 4 minutes – for 4 Rounds

10 Alt. KB or DB Snatches (53/35) (70/53)
10 Burpee Box Jumps (24/20”) (30/24”)
10 Ring Rows
2 Tire Flips*

*Tire Flips increase by 2 each round
(2,4,6,8)

Score = Total reps out of 140

Accessory Work:

Not for Time

Row 600m X4 @70% of max pace
*Rest 2 minutes in between

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Banded Deadlift X5 @65% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

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

15 Russian Kettlebell Swings (53/35) (70/53)
5 Thrusters (95/65) (115/75)
30 Double-Unders