Thursday 2017.08.24

Strength

1A) Pause Dip + Pause Catch Push Jerk

  • 4 x 2, building

Pause 2 seconds in the bottom of the dip and 2 seconds in the receiving position.

1B) False Grip Ring Pull Ups

  • 4 x 3-5 @ 21X2

Conditioning

4 Rounds for time:

  • 400m Run
  • 15 Push Jerks (115/75)
  • 15 Box Jumps (24/20)

Wednesday 2017.08.23

Strength

1A) Deadlift

Performance:

  • 4 x 1.1.1.1 (no tempo restriction, rest 2 seconds between reps)

Fitness:

  • 4 x 2-3 @ 31X1

1B) Push Ups

  • 4 x 3-5 @ 3133

Conditioning

Complete as many rounds as possible in 8:00:

  • 10 Dumbbell Hang Power Cleans (50/35)
  • 10 Burpees

Immediately into, complete as many rounds as possible in 8:00:

  • 50 Double Unders
  • 10 Double Kettlebell Deadlifts (70/53)

Tuesday 2017.08.22

Strength

Back Squat

  • 4 x 4-6 @ 32X1

This is a deload week for our performance track. Do not go above 60-65%.

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: Bike or Row x 15/10 cals
  • Minute 2: Double Unders x 30 + Toes to Bar x 8
  • Minute 3: Sandbag Squat x 8 or Heavy Goblet Squat x 8

Monday 2017.08.21

Strength

Take 15:00 to work on the following complex:

  • Clean Lift Off x 2 (pause 2s at knee) + Pull from Pause + Hang Clean + Clean

Conditioning

For Time:

  • 40/30 Cal Bike or Row
  • 400m Run
  • 30m Dumbbell Overhead Walking Lunge (70/45)

Hold one dumbbell overhead, switching arms as needed.

Saturday 2017.08.19

1000 CrossFit

Working in teams of 3, for time:

  • 3 rounds of: Line Sprint Relay 10/15/20

OPWAAT, reps cumulative:

  • 75 Barbell Lunge (front or back, 135/95)
  • 75 Chest to Bar Pull Ups
  • 75 Ring Dips

Relay style (all do cleans, then all do wall walks):

  • 10 Squat Cleans (135/95)
  • 5 Wall Walks

Then:

  • 600m Team Run