21.05.10 – 21.05.15

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s