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CrossFit the week of 10.23.17

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Monday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  3 Hang Cleans @65-70%

Sets 3-5:  2 Cleans @75-80%

Sets 6-8:  1 Clean @80-85%

Met-Con:
EMOM-20m

Min-1:  12 Box Jump-Overs (24/20”)
Min-2:  12/10 Calorie Row
Min-3:  12 Toes-to-Bar
Min-4:  10 Walking KB Lunges (53/35) (70/53)*

*Holding KB’s in each hand

Score = Total Reps out of 230/220

Accessory Work:

3 Sets – Not for Time

8-10 DB Rows/side
Rest 60 sec
6-10 GHD Back Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X3 @55-60%

Sets 4-5:  Hang Snatch X2 @65-70%

Sets 6-8:  Snatch X1 @75-80%

Met-Con:
AMRAP-15m

20 Russian KB Swings (53/35) (70/53)
15 Push-Ups
10 Alt. KB Snatches (53/35) (70/53)
5 Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8 Single-Arm DB Shoulder Press/side
Rest 60 sec
15-20 GHD Sit-Ups

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 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:  1 @85%

Met-Con:
For Time (25 min Cap)

400m Run
30 Handstand Push-Ups
50 Double-Unders
25 Burpees
50 Double-Unders
20 Ring Rows
50 Double-Unders
15 DB Thrusters (50/35)
50 Double-Unders
10 Tire Flips
50 Double-Unders
5 Man-Makers (50/35)
400m Run

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Push Jerks X3 @70-75% of 1RM Push Jerk

Met-Con:
4 Rounds for Time:

400m Run
8 Handstand Push-Ups
12 Overhead Squats (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Hammer Curls/side
-Rest 60 sec-
8-10 DB Skull Crushers

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X1 @90%

Met-Con:
Every 4 minutes – for 5 Rounds

20 Wall-Balls (20/14)
5 Front Squats (135/95) (155/105)
10 Pull-Ups / C2B
5 Power Cleans (135/95) (155/105)

Accessory Work:

3 Sets – Not for Time

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