Feb 22, 2017
Strength
Front Squat
Performance: Use 90% of recent PR.
No max effort set at the end here. Save yourself for the Open.
Fitness:
Conditioning
3 Sets:
- 2:00 of Rowing for Calories
- 2:00 of Assault Bike for Calories
- 2:00 Shuttle Run (10m)
- 2:00 Rest
For those doing the Open workout tomorrow, this is to be done below your aerobic threshold. That means you should be able to hold a conversation as you row, bike and run.
Optional Independent Work
2 Sets:
- 20s Pistol Practice
- 8 Glute Ham Raises
- 10 Single Leg Calf Raises
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s
Feb 21, 2017
Conditioning
3 Sets:
Complete as many rounds as possible in 4:00:
- 10 Toes to Bar
- 10 Power Snatch (75/55)
- 10 Calorie Row or Bike
- 10 Push Press (75/55)
Rest 2:00
Optional Independent Work
2 Sets:
- 5-10 Renegade Row per side
- 6 Dumbbell Overhead Tricep Extension
- 30m Kettlebell Waiter’s Walk per side
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s
Feb 20, 2017
Strength
Deadlift (Touch and Go)
Performance: Use 90% of recent PR.
Fitness:
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00:
- 10 Deadlifts @ 40%
- 15 Burpee Box Jumps
- 20 Wall Balls (20/14)
Rest 2:00
Optional Independent Work
3 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlifts per side
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s
Feb 19, 2017
Conditioning
Every minute, on the minute, for 8:00:
- 3 Touch and Go Squat Clean and Jerks
Rest 2:00
Complete as many rounds as possible in 8:00:
- 3 Power Cleans @ 75% of 1 rep max clean and jerk
- 5 Muscle Ups
- 7 Handstand Push Ups
Rest 2:00
Complete as many rounds as possible in 8:00:
- 7 Thrusters (95/65)
- 7 Chest to Bar Pull Ups
- 30 Double Unders
Optional Independent Work
3 Sets:
- 6 Overhead Squats
- 15 Ring Rows
- 15 Dumbbell Press @ 30X0
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s
Feb 17, 2017
0845 Weightlifting
1000 CrossFit
With a partner, complete 5 rounds for time of:
- 21 Wall Balls (20/14)
- 21 Pull Ups
- 21 Burpee Box Jumps
- 15 Wall Balls
- 15 Pull Ups
- 15 Burpee Box Jumps
- 9 Wall Balls
- 9 Pull Ups
- 9 Burpee Box Jumps
