21.06.07 – 21.06.12

Monday 21.06.07

CrossFit

Back Squat
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 73%
4 @ 78%
3 @ 83%
5 @ 75%
4 @ 80%
3 @ 85%

*Rest 2 minutes between sets

Conditioning
With a Partner*
50 Calorie Row
75 Calorie Ski
100 Calorie Assault Bike
*Alternate with your partner every 15-25 calories
**12 minute time cap

Competitor’s Corner

Back Squat
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%

*Rest 2 minutes between sets

Skill – For Completion
Every :30 for 4:00
4/3 Muscle Ups*
*If you fail a round rest the remainder of the round and the entire next round, then add the volume back in :30 increments beyond 4:00. All athletes should complete 32/24 Muscle Ups. You may intentionally skip a :30 window that you don’t think you will make.

Conditioning – For Time
12-10-8-6-4-2
Deficit HSPU 6/4″
Power Snatch 155/105lbs

Tuesday 21.06.08

CrossFit

Split Jerk
4 @60%
3 @65%
2 @75%
4 @60%
3 @70%
2 @80%
Reset at the shoulders, no touch-n-go. Goal is to merge technical aspects with snappy lifts every rep.

AMRAP 16 Minutes
10 x 100m Shuttle Sprints
40 Burpee Box Jumps 30/24″

*100m = 1 Rep. Score is total get overs + total finished 100m increments.

Oly Club

Snatch – heavy single; 85% of that x 1 x 5
Clean & jerk – heavy single; 85% of that x 1 x 4
Front squat – clean heavy single wt x 2 x 3

Competitor’s Corner

Skill – For Completion
2 Rounds
9 Rope Climbs
Rest 5:00

Wednesday 21.06.09

CrossFit

Power Clean
With a 15 minute running clock…
Minutes 0-5:
1×1 @80%

Minutes 5-15:
EMOM x 10 minutes
2×3 @70% of 1RM
2×3 @68% of 1RM
2×3 @65% of 1RM
2×3 @63% of 1RM
2×3 @60% of 1RM

*Drop and reset. The goal is to maintain bar speed through all reps.

Conditioning
5 Rounds
10 HSPU
10 Box Jumps 24/20″
2 Hang Power Cleans @80%*
*Keep hang position between knee and hip. No hip cleans.

Competitor’s Corner

Gymanstics Warm Up
Straight Through
10 Strict Pull Ups
10 Box Jumps (30/24")
8 Pull Ups
8 Burpee Box Jumps
6 CTB Pull Ups
6 Burpee Box Jump Overs (30/24")

Gymnastics Skills
On the 2 minutes x 4 rounds
5 Gymnastic kip Pull-ups
4 Toes-to-bar
3 Gymnastic kip Chest-to-bar Pull-ups
2 Bar Muscle-ups

Partner Conditioning – For Time
With a Partner
For Time*
2k Assault Bike
63 Chest to Bar Pull Ups
2k Assault Bike
42 Chest to Bar Pull Ups
2k Assault Bike
21 Chest to Bar Pull Ups
2k Assault Bike
*Split as desired

Thursday 21.06.10

CrossFit

Power Snatch
On the 2 minutes 5 @60%
5 @70%
3 @80%
5 @70%
3 @80%

Conditioning
8 Rounds*
9 Power Snatch 95/65
15 Overhead Squats 95/65
21/18 Calorie Row

*20 minute time cap

Oly Club

Snatch – heavy single; 90% of that x 1 x 4
Clean & jerk – heavy single; 90% of that x 1 x 3
Back squat – clean single wt x 3 x 3
GHD sit-ups – 3 x 15

Competitor’s Corner

Conditioning
AMRAP 3 Minutes
15 Wallballs 30/20lbs to 10/9′
20 Toes to Bar
50′ Bearhug Walking Lunge 30/20lbs
Rest 1:00
AMRAP 3 Minutes
Rest 1:00
AMRAP 3 Minutes
Rest 1:00
AMRAP 3 Minutes
Continue where you left off after each rest.

Friday 21.06.11

CrossFit

Deadlift
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%
1×5 @70%
1×3 @80%
1×1 @90%

*Rest 2 minutes between sets

AMRAP 12 minutes
2 Bar Muscle Ups
2 Deadlifts 185/125lbs
2 Bar Facing Burpees
*Add 2 reps to each movement every round.

Saturday 21.06.12

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Gymnastics Strength
Max Deficit HSPU

Conditioning
8 Rounds
800m Run
8 Deficit HSPU 8/6″
8 Rope Climbs

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