Monday 2017.03.27

Mar 26, 2017

Conditioning

Complete as many rounds as possible in 4:00:

• 5 Bench Press (135/95)
• 5 Strict Pull Ups

Rest 4:00

Complete as many rounds as possible in 4:00:

• 8 Double Kettlebell Deadlifts (53/35)
• 4 Box Jumps (30/24)

Rest 4:00

Complete as many rounds as possible in 4:00:

• 1 Rope Climb
• 8 Burpees

Rest 4:00

Complete as many rounds as possible in 4:00:

• Calories on the Assault Bike

Pull Up Program Week 10

You will do this work 3 times this week.

3 Sets:

• 15-20s Active Hang
• Rest 75s

6 Sets:

• 3-5 Assisted Chin Ups @ 3010
• Rest 60s
• 3-5 Single Arm Dumbbell Press @ 3010
• Rest 60s

3 Sets:

• 6-8 Bent Over Dumbbell Row @ 3011
• Rest 45s
• 30-45s Angled Wall Hold or Handstand Hold
• Rest 45s

Saturday 2017.03.25

Mar 24, 2017

0845 Weightlifting

1000 CrossFit

With a partner, complete:

• 400m Run
• 40 Medball Toss Abmat Sit Ups

Then, alternating full rounds, complete 5 rounds each of:

• 10 Dumbbell Deadlifts (35/25)
• 10 Dumbbell Front Squats (35/25)
• 10 Dumbbell Push Press (35/25)

Then, complete:

• 40 Medball Toss Abmat Sit Ups
• 400m Run

Friday 2017.03.24

Mar 23, 2017

Conditioning

CrossFit Games Open 17.5

10 Rounds for time:

• 9 Thrusters (95/65)
• 35 Double Unders

Read about the standards and scales here.

Pull Up Program Week 9

You will do this work three times this week.

6 Sets:

• 2-3 Assisted Pull Ups @ 3010
• Rest 75s
• 2-3 Ring Push Ups @ 4010
• Rest 75s

3 Sets:

• 8-10 Seated External Rotation @ 4010
• Rest 60s
• 8-10 Y-Rows @ 4010
• Rest 60s

Thursday 2017.03.23

Mar 22, 2017

Strength

Deadlift

Performance:

• 65% x 1
• 75% x 1
• 85% x 1

Fitness:

• 3 x 1-3 @ 20X1

Conditioning

Complete as many rounds as possible in 15:00:

• 5 x 10m Shuttle Run (there and back = 1)
• 10 Calorie Bike or Row
• 10m Farmer’s Carry
• 10 Calorie Bike or Row

Optional Independent Work

2 Sets:

• 50m Double Kettlebell Front Rack Carry
• 10 Single Leg Deadlifts per side

Pull Up Program Week 9

You will do this work three times this week.

6 Sets:

• 2-3 Assisted Pull Ups @ 3010
• Rest 75s
• 2-3 Ring Push Ups @ 4010
• Rest 75s

3 Sets:

• 8-10 Seated External Rotation @ 4010
• Rest 60s
• 8-10 Y-Rows @ 4010
• Rest 60s

Wednesday 2017.03.22

Mar 21, 2017

Conditioning

Complete as many rounds as possible in 20:00:

• 10 Alternating Dumbbell Snatch (50/35)
• 10 Burpees
• 10 Calorie Bike or Row
• 10 Medicine Ball Cleans
• 10 Ring Rows

Optional Independent Work

2 Sets:

• 10 Ring Rows
• 10 Dumbbell Press @ 30X0

Pull Up Program Week 9

You will do this work three times this week.

6 Sets:

• 2-3 Assisted Pull Ups @ 3010
• Rest 75s
• 2-3 Ring Push Ups @ 4010
• Rest 75s

3 Sets:

• 8-10 Seated External Rotation @ 4010
• Rest 60s
• 8-10 Y-Rows @ 4010
• Rest 60s