Monday 2020.08.03
Deadlift
3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Super Fitness Robot load:
85% or higher of 1RM
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)
Bench Press
8-8-5-5-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Priority is DEADLIFT
*If you have extra time try to get through bench press too
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Tuesday 2020.08.04
Monster Mash (a)
2 rounds for time of:
Run, 400 m
20 Thrusters, 75/55 lbs
10 Chest-to-bar Pull-ups
Rest 5 mins
Monster Mash (b)
9-12-15 reps, for time of:
Dumbbell Squat Clean, 50/35 lbs
Strict Ring Dip
Rest 5 mins
Monster Mash (c)
21-15-9 reps, for time of:
Burpee
Knees-to-elbow
Wednesday 2020.08.05
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.
More Likely rounds:
Men: 11 rounds or more.
Women: 10 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Thursday 2020.08.06
Strength/Build up
Every 1 min for 10 mins:
1 Power Clean, pick load
Conditioning
3 rounds for time of:
Run, 800m
10 Power Cleans at 70% 1RM
Super Fitness Robot time:
15:00 or less at 70% 1RM.
More Likely time:
22:00 or less at 70% 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Friday 2020.08.07
Overhead Squat
7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Super Fitness Robot load:
70% or higher of 1RM.
More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)
Shoulder Press and Snatch Grip Sotts Press
Every 1 min for 14 mins, alternating between:
12 Shoulder Press
8 Snatch Grip Sotts Press
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
CrossFit Miramont Weekly Workouts 