MONDAY 1/20
CrossFit
Split Jerk:
1 Rep Max
CrossFit Games Open 11.3
As many reps as possible in 5 mins of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs
You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Craft Weightlifting Club
Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
Clean Pull – 90% x 2, 95% x 2 x 2
Back Squat – 70% x 3, 75% x 2, 80% x 2, 85% x 2 x 2
GHD sit-ups – 3 x 10-15
Metcon Mania
"Full Send Barb"
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
*Crossfit benchmark workout barbara but with no 3 min rest between rounds.
Sub 20 Reverse DB Flys if using bball court
TUESDAY 1/21
CrossFit
”KELLY”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Craft Weightlifting Club
Snatch – 70% x 2, 75% x 2, 80% x 1 x 3
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
Snatch Pull – 90% x 2 x 3
Front Squat – 75% x 2, 80% x 1, 85% x 1
Weighted Plank – 3 x 20-30 sec (light)
Metcon Mania
4 rounds for time of:
Run, 400 m
15 Burpee Toes-to-bars
30 Single Arm Dumbbell Hang Clean & Jerks, 40/25 lbs
*Burpee t2b = Set up with a bar thats about 6" out of standing reach. Perform a full burpee then jump up into a toe to bar.
Sub Burpee t2b with Burpee air squats if on bball court
WEDNESDAY 1/22
CrossFit
For time:
10 Double Unders
5 Knees-to-elbows
1 Rope Climb
20 Double Unders
10 Knees-to-elbows
2 Rope Climbs
30 Double Unders
15 Knees-to-elbows
3 Rope Climbs
40 Double Unders
20 Knees-to-elbows
50 Double Unders
4 Rope Climbs
25 Knees-to-elbows
5 Rope Climbs
Craft Weightlifting Club
Deadlift (Pause At Knee) 5×6 at 1% 1RM
5 rounds for quality of:
8 Shoulder Press
8 Upright Barbell Rows
12 Front Rack Lunges
Metcon Mania
For 5 cycles:
AMRAP in 3 mins of:
12/10 Assault Bike Calories
20 Goblet Squats, 53/35 lbs
Max Rep Burpee
Rest 1 min
THURSDAY 1/23
CrossFit
1 Pause Back Squat + 1 Back Squat 3-3-3-3-3
3 rounds for time of:
20 Medicine Ball Cleans, 20/14 lbs
Row, 200 m
Craft Weightlifting Club
Snatch – MAX
Clean & Jerk – MAX
Metcon Mania
In 27 mins do:
15/12 Assault Bike Calories
15 Dumbbell Sumo Squats
10 Plank Pass Throughs
then in the remaining time, AMRAP of:
8 Strict Press
25 Double Unders
5 Strict Pull-ups
20 Russian Twists
FRIDAY 1/24
CrossFit
Every 1 min for 10 mins: 3 Tall Cleans
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans, 135/95 lbs
12 Push-ups
15 Deadlifts, 135/95 lbs
Metcon Mania
Tabata Jump Squat
Tabata Sit-up & Press
Tabata Burpee
Tabata Bumper Plate Ground-to-Overhead
Tabata Ski Erg
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
SATURDAY 1/25
CrossFit
12 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Lateral Burpee Over Dumbbells
12 Runs, 25 ft
SUNDAY 1/26
Craft Weightlifting Club
TBA
Rowing Club
Each for distance: Row, 5x 5 mins Rest 3 mins between efforts
