MONDAY 2/10
CROSSFIT
Tempo Deadlift : 1 Rep Max
For time:
25/18 Assault Bike Calories
25 AbMat Sit-ups
2 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
4 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
6 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
8 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
10 Deadlifts, 225/155 lbs
METCON MANIA
For 6 cycles:
AMRAP in 3 mins of:
25 Double Unders
10 Kettlebell Push Press
12 Kettlebell Front Squats
15 Russian Kettlebell Swings
Rest 30 secs between each cycle.
For each cycle continue the AMRAP.
CRAFT WEIGHTLIFTING CLUB
Hang Snatch (Knee) – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
Overhead Squat (weight by feel – try to beat last week’s weights) – 5×3
A1 – Press in Snatch – 3×10
A2 – GHD sit-ups – 3×12
TUESDAY 2/11
CROSSFIT
Shoulder Press : 1 Rep Max
As many reps as possible in 10 mins of:
3 Shoulder Press, 75/55 lbs
6 Shoulder Press, 75/55 lbs
9 Shoulder Press, 75/55 lbs
…
Complete a 100m run between each round. Continue adding 3 reps each round to each movement until time expires
METCON MANIA
For time:
Run, 400 m
30 Box Jumps
20 Dumbbell Hang Squat Cleans
10 Inch Worms
30 Box Jumps
20 Dumbbell Hang Squat Cleans
Run, 400 m
CRAFT WEIGHTLIFTING
Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Drop to Split (weight by feel – try to beat last week’s weights) – 4×3
Back Squat – 65%x10, 70%x8, 75%x6
Back Squat Jump (% of BS) – 20%x3x3
A1 – Max pull ups x3
A2 – Weighted plank – 3×30 sec
WEDNESDAY 2/12
CROSSFIT
WENDLER
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1xME at 85% 1RM
Rest as needed between sets.
3 rounds for time of:
10 Ring Dips
10 Sumo Deadlift High Pulls, 95/65 lbs
30 DU
METCON MANIA
Complete as many rounds as possible in 20 mins of:
15 Slam Balls
15 Slam Ball Over Shoulders
15 Slam Ball Thrusters
15/12 Assault Bike Calories
Rest, 30 secs
CRAFT WEIGHTLIFTING
Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1
Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1
Push Press (weight by feel – try to beat last week’s weights) – 4×5
A1 – DB row – 3×10 each arm
A2 – GHD situps – 3×12
THURSDAY 2/13
CROSSFIT
Push Press + 2 Push Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Push Jerk, 135/95 lbs
Lateral Burpees Over Bar
METCON MANIA
For time:
Wall Ball Run, 20/14 lbs, 400 m
— then —
3 rounds of:
20 Medball Squat Cleans
15 Medicine Ball Sit-ups
10 Burpee Over Med Balls
— then —
Wall Ball Run, 20/14 lbs, 400 m
CRAFT WEIGHTLIFTING
Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM
Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM
Parallel Front Squat + Front Squat – 65% x 3+2, 69% x 3+2, 72% x 3+2, 75% x 3+2
Box Jump – 3×5
FRIDAY 2/14
CROSSFIT
Every 1 min for 15 mins: Squat Clean
1 Squat Clean, pick load
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
40/30 Assault Bike Calories
30 Toes-to-bars
20 Alternating Dumbbell Snatches, 50/35 lbs
METCON MANIA
4 rounds, 1 min per station, of:
Kettlebell Sumo Deadlift High-pull
Kettlebell Goblet Box Step-up
Single Arm Kettlebell Suitcase Deadlift
Kettlebell Tater
Rest
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
SATURDAY 2/15
CROSSFIT
For time:
Plate Carry, 35 lbs, 800 m
80 Row Calories
80 Box Step-ups, 20 in
80 Overhead Squats, 95/65 lbs
80 Hang Power Snatches, 95/65 lbs
80 Overhead Squats, 95/65 lbs
80 Box Step-ups, 20 in
80 Row Calories
Plate Carry, 35 lbs, 800 m
SUNDAY 2/16
BARBELL CLUB
Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) : 1 Rep Max
Every 1 min for 15 mins: Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat)
ROWING CLUB
Each for distance:
Row, 8x 3 mins
Rest 1 min between efforts.
CrossFit Miramont Weekly Workouts 