Tuesday 2017.04.25

Apr 24, 2017

Strength

Back Squat

Warm Up Sets:

• 7 reps @ 20X1 (light)
• 5 reps @ 20X1
• 5 reps @ 20X1 (last week’s heaviest weight minus 10-20#)
• 3 reps @ 20X1 (last week’s heaviest weight)
• 3 reps @ 20X1 (last week’s heaviest weight)

Working Set:

• In 1:00, complete as many reps as possible at last week’s heaviest weight (no tempo restriction)

Fitness Working Set:

• 12-14 reps @ 20X1 at last week’s heaviest weight

Conditioning

30-20-10 reps for time:

• Calorie Row
• Wall Balls (14/20)

Monday 2017.04.24

Apr 23, 2017

Strength

In 15:00, build to a heavy of the following complex:

• Snatch Deadlift + High Hang Power Snatch + Overhead Squat (1+1+2)

Conditioning

With a partner, complete the following for time:

• 150 Double Unders

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

• 10m Dumbbell Front Rack Walking Lunge (25/35)
• 10 Dumbbell Clean and Jerks (25/35)

Then, complete:

• 150 Double Unders

Saturday 2017.04.22

Apr 21, 2017

0845 Weightlifting

1000 CrossFit

In teams of 4, complete for time:

• 20m Seabag Walking Lunge Relay (60/40)
• 400m Team Seabag Run
• 8 Rope Climbs
• 25 High Five Burpees
• 8 Rope Climbs
• 400m Team Seabag Run
• 20m Seabag Walking Lunge Relay

30:00 Time Cap

Friday 2017.04.21

Apr 20, 2017

Strength

Deadlift

• 4 x 5-7 @ 3131

Conditioning

In teams of 3, one person working at a time, complete:

• 30 Man Makers (25/35)
• 75 Calorie Row
• 30 Man Makers (25/35)

Thursday 2017.04.20

Apr 19, 2017

Strength

1A) Strict Press

• 4 x 9-11 @ 20X1 at last week’s heaviest weight

1B) Face Pulls

• 4 x 10-15

Or, for those on the pull up program, Assisted Pull Up

• 4 x 2-4 @ 4212

Conditioning

Run the following distances at 90-95% of your mile pace.

Two rounds:

• Run 600m
• Rest 75 seconds
• Run 400m
• Rest 75 seconds
• Run 300m
• Rest 75 seconds
• Run 200m
• Rest 4 minutes