21.05.31 – 21.06.05

Monday 21.05.31

CrossFit

Strength
On the 90 seconds x 10 rounds
3 Deadlifts @ 70%

Conditioning
Every 3 Minutes for 15 Minutes
30 Double Unders
4 Deadlift 275/185lbs
30 Double Unders
8 Kettlebell Swings 70/53 lbs

Competitor’s Corner

Pausing Back Squat
On the 2 minutes x 7 rounds
3 Back Squats @ 80%
*three second pause in the bottom

Conditioning
"Ives":
500m Row
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row

Tuesday 21.06.01

CrossFit

Barbell Cycling
EMOM x 6 minutes
3 Hang Clean and Jerks
*Climb from 50%

Conditioning
AMRAP 24 With a Partner, alternating full rounds
8 Toes to Bar
10 Hang Clean & Jerk 95/65 lbs
Row or Ski 150m

Oly Club

Snatch – 70% x 1 x 3
Clean & jerk – 70% x 1 x 3
Back squat – 80% x 2 x 2

Wednesday 21.06.02

CrossFit

Strength
Split Jerk 1 rep max
*20 minutes to find today’s heavy single

Conditioning
AMRAP 7 Minutes
10 Clean and Jerks 135/95 lbs
20 Box Jump Overs 24/20"

Competitor’s Corner

Gymnastics Strength
EMOM x 10 minutes
2 Strict Toes-to-rings + 2 Strict Muscle-ups

Barbell Cycling
Alternating EMOM x 6 minutes
Odd: 3 Power Snatches 165/115 lbs
Even: 3 Power Clean & Jerks

Conditioning
4 Rounds for time:
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken

Thursday 21.06.03

CrossFit

Midline
Alternating EMOM x 10 minutes
Odd: 10 GHD Sit-ups
Even: 10 Good Mornings (75/55)

Conditioning
10 Rounds for time of:
9 Burpees
12/10 Calorie Row
15 Wallballs 20/14 lbs

*15 minute time cap

Oly Club

Snatch – 65% x 2 x 4
Clean & jerk – 65% x 2 x 3
Snatch push press + overhead squat – 65% (of snatch) x 3 + 3 x 4

Competitor’s Corner

Snatch Ladder
For Time:
30 Snatch (95/55)
20 Snatch (135/95)
10 Snatch (185/115)
5 Snatch (205/155)

Friday 21.06.04

CrossFit

Strength
Front Squat
3 x 5 @ 85%

*Rest 2 minutes between sets

Conditioning
Run 800m
18 Front Squats 135/95 lbs
Run 600m
15 Front Squats 135/95 lbs
Run 400m
12 Front Squats 135/95 lbs
Run 200m
9 Front Squats 135/95 lbs

*20 minute time cap

Competitor’s Corner

Midline Strength
10 Rep max Overhead Squat

Saturday 21.06.05

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Strength
Cluster
Build to a heavy single

Team Session
3 Rounds for time with a partner:
Split reps anyway
60 Lateral Burpee over bar
30 Squat Snatch (135/95)
60 Box Jumps (30/24)
30 Thruster (135/95)
60 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-