Monday 2018.06.25
Conditioning
3 Rounds each for time:
- 60m Sled drag
- 60m Farmer’s carry
- 60m Sandbag carry
- Run around building to front door
- 2 Rope climbs
Rest 3-4 minutes between rounds.
Week of 2018.06.25 Preview
Microcycle Preview
- Monday: Strongman
- Tuesday: Long partner workout
- Wednesday: Turkish get ups and partner workout
- Thursday: Two conditioning workouts
- Friday: Snatch and CrossFit benchmark workout
- Saturday: Team workout
Saturday 2018.06.23
Conditioning
In teams of 4, complete as many rounds as possible in 30:00:
- Station 1: 200m Seabag run (60/45)
- Station 2: AMRAP wall balls (20/14)
- Station 3: AMRAP burpee box jumps overs (24/20)
- Station 4: Rest
Station 1 is the pace setter. Rotate once he/she gets back from the run.
Friday 2018.06.22
Strength
1A) Bench Press
Performance: 5/3/1
- 5 @ 75%
- 3 @ 85%
- 1+ @ 95%
Use a training max.
Fitness:
- 4 x 2-4 @ 21X1
1B) Horizontal Ring Row
- 3 x max effort
Conditioning
Complete as many rounds as possible in 12:00:
- 3 Wall walks
- 30 Double unders
- 200m Run
Thursday 2018.06.21
Strength
1A) Deadlift
Performance: 5/3/1
- 5 @ 75%
- 3 @ 85%
- 1+ @ 95%
Use a training max.
Fitness:
- 4 x 2-4 @ 31X1
1B) Hollow hold
- 3 x max effort hold
Conditioning
Every 4:00 for 4 rounds:
- 20 Calorie bike or row
- 20 Toes to bar
- 6 Sandbag cleans (150/100)