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CrossFit the week of 9.25.17

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Monday:

Lift:

Every 90 seconds – for 8 Sets

Pause Clean Deadlift + Clean from below knees
@60-70% 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:
Every 5 minutes – for 4 Rounds

200m Run
18 Pull-Ups / 7 Muscle-Ups (Bar or Rings)
3 Deadlifts (225/150) (315/210)

Accessory Work:

2 Sets – Not for Time

20 Steps Walking Lunges (50/35)
*Rest 90 seconds*
16 Steps Death March (50/35)

 


 

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:
EMOM-18m

Min-1:  15/12 Calorie Row
Min-2:  5 Power Snatches (95/65) (135/95)
Min-3:  8 Wall-Balls (20/14) + 5 Burpees over the bar

Score = Total Reps out of 186/168

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X2 + Push Jerk @60-65% of 1RM Jerk

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

Met-Con:
Against a running clock

Min 0-4:
60 Double-Unders
21 Thrusters (95/65) (115/75)
15 Toes-to-Bar

Min 4-8:
15 Thrusters
12 Burpees over the Bar
50 Double-Unders

Min 8-12:
40 Double-Unders
9 Thrusters
21 Toes-to-Bar

Min 12-16:
20 Burpees over the Bar
30 Double-Unders
6 Thrusters

Score = Total reps out of 299

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
6-8 Dumbbell Rows/side

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Banded Deadlift X3 @70% + 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:

5 Rounds for Time

10 Alt Dumbbell or Kettlebell Snatches (53/35) (70/53)
20m One-sided Farmer Carry (Left)
20m One-sided Farmer Carry (Right)
15 Wall-Balls (20/14)
200m Run

Accessory Work:

3 Sets – Not for Time

8-10 Dumbbell Curls/side
Rest 45 sec
10-12 Dumbbell Skull Crushers

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @80%

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-18m

6 Power Cleans (135/95) (155/105)
10 Front Rack Reverse Lunges
12 Box Jumps (24/20”) (30/24”)
200m Run