Monday 21.05.10
CrossFit
Gymanstic Skilss
For quality:
12 Scapular Pull-ups
10 Gymnastics Kips
EMOM x 10
10 Gymnastic Kip Pull-ups
*3-10 gymnastic kipping pull-ups. Choose a number you can sustain for the entire EMOM.
Conditioning
Complete as many rounds as possible in 11 mins of:
2 Deficit Handstand Push-ups, 4/2 in
2 Power Snatches, 135/95 lbs
4 Deficit Handstand Push-ups, 4/2 in
4 Power Snatches, 135/95 lbs
6 Deficit Handstand Push-ups, 4/2 in
6 Power Snatches, 135/95 lbs
8 Deficit Handstand Push-ups, 4/2 in
8 Power Snatches, 135/95 lbs
*If you complete the 8/8, restart at 2/2.
**One round is 40 reps.
Weightlifing
Snatch push press – 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2
Snatch deadlift – 105% x 3 x 3
Stiff-legged DL – 3 x 5
Tuesday 21.05.11
CrossFit
Back Squat
10-10-10-20
Use the heaviest weight you can for each set.
Rest as needed between sets.
20min to complete:
5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day
If you haven’t done a 5 rep max, establish that instead today!
Oversimplified
3 rounds for time of:
Run, 400 m
6 Shoulder-to-Overheads, 205/135 lbs
*Barbell taken from the floor.
**Shoulder-to-overheads should be scaled to complete in no more than two sets.
Weightlifing
Muscle snatch – heavy single
Snatch balance – heavy single
Snatch pull – 97% x 3 x 3
Front squat – 81% x 3 x 5
Wednesday 21.05.12
CrossFit
Strength/Skill
Every 1:30 for 9 mins, alternating between:
4 Dumbell Power Snatch (Right Arm)
4 Dumbell Power Snatch (Left Arm)
Conditioning
For 5 cycles:
AMRAP in 2:30 of:
Row, 200/175 m
16 Dumbbell Snatches, 50/35 lbs
Burpee Box Jump Over
Rest 2:30 between each cycle.
For each cycle restart the AMRAP.
Each AMRAP finishes with max reps of Burpee Box Jump Overs.
Weightlifing
Power snatch + snatch – 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
Clean deadlift – 105% x 3 x 3
GHD sit-ups – 3 x 10
Thursday 21.05.13
CrossFit
Back Squat
10-10-10-20
Use the heaviest weight you can for each set.
Rest as needed between sets.
20min to complete:
5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day
If you haven’t done a 5 rep max, establish that instead today!
Conditioning
9 rounds for time of:
5 Ring Muscle-ups
Run, 200 m
3 Ring Muscle-ups
Team of 3; 9 Rounds, alternating full rounds (3 each)
Weightlifing
Clean & jerk – 75% x 1 x 3
Jerk – 80% x 2 x 2; 85% x 2 x 2
Clean pull – 97% x 3 x 3
Back squat – 81% x 3 x 5
Friday 21.05.14
CrossFit
Front Squat
5-3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest 3 mins between sets.
After each set, sprint 40 yards.
Start at 80% or heavier and build each set.
Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).
Hell on Wheels
For time:
Assault Bike, 5/4 km
Every minute, not including 0:00, perform 7 unbroken Chest-to-bar Pull-ups.
Weightlifing
Rest
Saturday 21.05.15
Weightlifing
Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single
CrossFit Miramont Weekly Workouts 