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sean

Strength

Performance:  Clean and Jerk

  • 1 Rep Max

Fitness:  Hang Clean and Jerk

  • Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.

Conditioning

Complete as many rounds as possible in 15:00 of:

  • 10m Farmer’s Carry Walking Lunge (heavy)
  • 10m Reverse Crawl
  • 20m Reverse Sled Drag (heavy)

Rest the same amount of time it took to complete the round.

Optional Independent Work

3 Sets:

  • 1 Overhead Squat with a pause in the bottom
  • 8 Push Press

1 Set:

  • 5-15 Muscle Ups



everleigh

Strength

Performance:  Snatch

  • 1 Rep Max

Fitness:  Hang Snatch

  • Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.

Conditioning

Complete as many rounds as possible in 10:00 of:

  • 15 Burpees
  • 15 Calorie Bike or Row
  • 15 Box Jumps (20/14)
  • 15 Calorie Bike or Row
  • 15 Dumbbell Clean and Press (35/20)
  • 150m Run (10m = 1 rep)

Optional Independent Work

3 Sets:

  • 3 Snatch Pulls @ 90%
  • 5-10m Wall Facing Handstand Side Walk per side
  • 8 Dumbbell Hammer Curls @ 30X0



steve

*Programming Note*

This is a deload week for powerlifts (bench press and deadlift).  If you’re feeling pretty run down, take it easy and potentially drop some of the met-cons.  Attempt to keep the intensity of the lifts the same, but drop the volume as needed.  In other words, keep the weights used high but drop the number of sets down.  Though, you will be maxing out on the Olympic lifts (snatch and clean and jerk).  Good luck and have fun!

Strength

1A)  Close Grip Bench Press

  • 5 x 40%
  • 5 x 50%
  • 5 x 60%

1B)  Overhand Grip Weighted Pull Up

  • 5 x 40%
  • 5 x 50%
  • 5 x 60%

Conditioning

4 Rounds, each for time:

8-6-4-2 reps of:

  • Dumbbell Thrusters (45/30)
  • Pull Ups

Rest twice as long as it took you to complete the round.  If 8-6-4-2 took 1:30, rest 3:00.

There is a 20:00 time cap on this workout.



forward-crawl

0845 Weightlifting

1000 CrossFit

With a partner, complete 5 rounds for time of:

  • 20 Kettlebell Swings (70/53)
  • 20 Box Jumps (24/20)
  • 20 Burpees

Partner 1 begins to work on the 5 rounds while partner 2 runs 4oom.  When partner 2 gets back, partner 1 then runs 400m and partner 2 continues to work on the 5 rounds where partner 1 left off.  This pattern continues until all 5 rounds are completed.

30:00 Time Cap.



roger

Strength

Front Squat

  • 5 @ 40%
  • 5 @ 50%
  • 5 @ 60%

These are deload squats and meant to be very light.

Conditioning

4 Rounds for max reps:

  • 30s of Calories on the Rower
  • 30s Rest
  • 30s of Burpees
  • 30s Rest
  • 30s of Dumbbell Thrusters (35/20)
  • 30s Rest

Optional Independent Work

5 Sets:

  • 4 Hang Power Cleans @ >80% of 1 rep max power clean

3 Sets:

  • 10 Kettlebell Front Rack Reverse Lunge Step Off (4-8″) per leg
  • 10-15 Dumbbell Romanian Deadlifts + Banded Good Morning

2 Sets:

  • 8-12 Eccentric Single Leg Calf Raise
  • 60s of  Single Unders



c-gold

Strength

4 Sets:

  • 5-20 Kipping Handstand Push Ups
  • 5-20 Butterfly Pull Ups

Rest 60s between exercises

Scales:

  • 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
  • 5-20 Kipping Pull Ups (if you have 5+ strict pull ups)
  • 5-20 Kip Swing (if you do not have 5+ strict pull ups)

Conditioning

Every minute, on the minute, for 20:00:

  1. Strict Chest to Bar Pull Ups x 3-5
  2. Ring Dip x 3-5
  3. Chest to Ring Ring Row x 5-7
  4. Inchworm Sidewalk x 10-15 steps per side

Scales:

  1. Pull Up Negative as slow as possible x 1-3
  2. Ring Dip with feet on floor x 3-5

Optional Independent Work

3 Sets:

  • 8-12 Dumbbell Shoulder External Rotation
  • 15 Skull Crushers @ 30X0
  • 10 Windmill per arm



alex

Strength

Deadlift

Performance:

  • Establish a 1 rep max

Fitness:

  • Build in sets of 1-3 @ 21X1 until technique degrades

Conditioning

With a partner, one person working at a time, complete 5 rounds for time of:

  • 60m Sled Drag (switch every 15m)
  • 30m Farmer’s Walk (switch every 15m)

18:00 Time cap

Optional Independent Work

Every minute, on the minute, for 10:00:

  • 3 Squat Snatches @ 65-75%



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