21.05.17 – 21.05.22

Monday 21.05.17

CrossFit

Overhead Squat
5-3-2-2-1-1-1

Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop.
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good)

Metcon
3 rounds for time of:
22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Oly Club

Mid-hang muscle snatch – 75% x 3 x 3
Snatch balance + 2 overhead squats – 75% (of snatch) x 3 sets
Push press – 82% x 4 x 4

Competitor’s Corner

For time:
For time:
18 Front Squats, 135/95 lbs
6 Ring Dips
12 Front Squats, 135/95 lbs
12 Ring Dips
6 Front Squats, 135/95 lbs
18 Ring Dips

Tuesday 21.05.18

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!

Metcon
AMRAP 15 mins
60 Double Unders
15 Handstand Push-ups
12 Clean & Jerks, 115/75 lbs

Oly Club

Snatch – 75% x 1 x 3
Snatch pull of 3" riser – 90% (of snatch) x 3 x 3
Front squat – 84% x 2 x 4
Stiff-legged deadlift – 3 x 5 (add weight from last Mon)

Competitor’s Corner

AMRAP 25 mins
Run, 400 m
Rest 1 min

Shoot to hold consistent splits across all rounds (within :05 every round). A good goal would be to run around your 2-3 mile PR pace.

Wednesday 21.05.19

CrossFit

Weighlifting Skills
Every 1:30 for 15 mins
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Start light and add weight each set

Metcon
AMRAP 12 mins
6 Push Press, 165/110 lbs
6 Box Jump Overs, 36/30 in
Rest 45 secs

Oly Club

Power snatch – 75% x 1 x 3
Power clean & push jerk – 75% x 1 x 3
Jumping squat – 90% (of back squat) x 3; 95% x 3; 100% x 3

Competitor’s Corner

Deadlift
2 x 10

Use the heaviest weight you can for each set.
Rest as needed between sets.

First set should be a very doable set but still heavy. Second set should be very challenging. You may build between sets of 10.

Legless Rope Climbs
Every 3 mins for 15 mins do:
Legless Rope Climb, 45 secs

15 Rep Cap

Score is total working time added together.

Thursday 21.05.20

CrossFit

Weightlifting Skills
Every 2 mins for 16 mins.
1 Snatch High Pull + Power Snatch + Squat Snatch, pick load

Reset between reps – no touch and go.
Start light and add weight if reps are looking perfect.

Metcon
11 rounds for time of:
4 Hang Power Snatches, 115/75 lbs
7 Toes-to-bars
10/7 Row Calories

Oly Club

Clean & jerk – 70% x 1 x 3
Jerk – 75% x 3 x 3
Clean pull off 3" riser – 90% (of clean) x 3 x 3
Back squat – 84% x 2 x 3 – follow each set immediately with 3 box jumps

Competitor’s Corner

Every 1 min for 16 mins, alternating between:
10 Strict Pull-ups
16 Front Rack Lunges, 135/95 lbs
Plank Hold, 1 min
Rest, 1 min

Pick a repeatable number for all 4 rounds

Friday 21.05.21

CrossFit

Partners in Paradise
For time:
200 Air Squats
160 Lateral Burpee Over Dumbbells
120 Pistols
80 Dumbbell Devil Press, 50/20 lbs

For Time with a Partner, split anyhow
40 minute cap

Oly Club

Rest

Competitor’s Corner

Grunt Work
Every 2 mins for 16 mins
12/8 Assault Bike Calories

Midline Stability
Every 1 min for 10 mins, alternating between:
Front Squat Hold, 45% 1RM, 30 secs
L-Sit Hold, 20 secs

Saturday 21.05.22

CrossFit

Erika’s Epic Throwdown

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single

Competitor’s Corner

Grunt Work
Row: 18 x 175 m, every 1:30

Round 1 must be at your 2K row PR pace, and each consecutive round must be a slightly faster average. If you fail to go faster, rest a full round and add it to the end.
Score is your slowest round
Pacing: Reach

Gymnastics Stamina
Ring Muscle Ups 2x Max Rep

Rest 5 mins between efforts.

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