21.06.21 – 21.06.26

Monday 21.06.21

CrossFit

Deadlift
On the 1:30 for 12 minutes
1×5 @55%
1×3 @65%
1×1 @75%
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%

Conditioning
50′ Alternating Front Rack Lunges 115/80lbs
then,
4-7-10-13
Bar Facing Burpees
Thrusters 115/80lbs

Duration: Medium
Feel: Gas
Pacing: Sustain

Competitor’s Corner

Deadlift
1×5 @55%
1×3 @65%
1×1 @75%
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%

Skill – For Completion
In a 20/14lbs Vest Until you reach 30/21 Reps
1 Comfortable set of Muscle Ups
Rest 2:00
Do not reach for a set unless it would potentially be the 30th/21st rep.

Conditioning
50′ Alternating Front Rack Lunges 135/95lbs
then,
4-7-10-13-7-4
Bar Facing Burpees
Thrusters 135/95lbs

Tuesday21.06.22

CrossFit

Weightlifing
Every 2:00 for 24:00
High Hang Clean + Below Knee Clean + Clean + Jerk
High hang is anywhere between hip and quad. No hip cleans. Weights are meant to be light enough to work on technique. Does not need to be unbroken, drop and reset if it helps technique.

Conditioning
AMRAP 6 minutes
9/6 Calorie Assault Bike
36 Double Unders
3 Cleans 185/135

Duration: Short
Feel: Gas
Pacing: Send

Oly Club

Snatch – heavy single; 90% of that x 1 x 3
Clean & jerk – heavy single; 90% of that x 1 x 3
Front squat – clean single wt x 2 x 2
GHD sit-ups – 3 x 15

Competitor’s Corner

Grunt Work
4 Rounds
15/12 Calories Assault Bike
30/24 Calorie Row
15/12 Calorie Assault Bike
Rest :90 between rounds

Wednesday21.06.23

CrossFit

Back Squat
1×1 @80%
Then
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
Tempo Down, Speed up on all sets after the 1×1.

*20 minute time cap

Conditioning
5 Rounds
20 Wall Balls 20/14 lbs to 10/9′
10 Box Jumps 24/20"

*10 minute time cap

Duration: Short
Feel: Gas
Pacing: Sent

Competitor’s Corner

Back Squat
1×1 @80%
Then
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
Tempo Down, Speed up on all sets after the 1×1.

Weightlifting Primer
Power Snatch
On the 90 seconds x 10 rounds
4 @65%
3 @70%
2 @75%
3 @70%
3 @75%
3 @80%
3 @80%
3 @85%

Conditioning
Until you reach 50 Power Snatches:
1 Max rep set of Unbroken Touch and Go Power Snatch @ 70%
10 Bar Facing Burpees
Rest :90

Thursday 21.06.24

CrossFit

Strength
On the 2 minutes
Front Rack Lunge
10-8-6-4-2

*Start at 45-55% of your Front Squat 1RM and climb each set

Conditioning
50/40 Calorie Row
50 KB Goblet Squats 53/35 lbs
50 Box Jump Overs 24/20"
100 Double Unders
50 Kettlebell Swings 53/35 lbs
50 KB Goblet Squats 53/35 lbs
50/40 Calorie Row

*20 minute time cap

Duration: Long
Feel: Conditioning
Pacing: Sustain

Oly Club

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

Competitor’s Corner

Intervals
5 Rounds
15 Toes to Bar
Run 400m
12 Double DB Squat Cleans 60s/40s
Run 200m
Rest 3:00

Friday 21.06.25

CrossFit

Lift 1 – For Weight
Squat Snatch
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 73%
3 @ 78%
2 @ 83%
4 @ 75%
3 @ 80%
2 @ 85%
Drop and Reset between reps. Rest 2 minutes between sets.

Conditioning
3 Rounds for time
Row 500m
21 Deadlift 205/155lbs
15 Handstand Push-ups

*12 minute time cap

Duration: Medium
Feel: Muscular Overload
Pacing: Send

Competitor’s Corner

Skill – For Completion
All in a 20/14lbs Vest
AMRAP :30 x 5
Chest to Bar Pull Ups
Rest 2:30
100 Rep Cap

Saturday 21.06.26

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Partner Session
Buy in: 27 Syncro Wall Balls 30/20 lbs
21 Syncro Toes to bar
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Overhead Squats 135/95
21 Syncro Chest-to-bar Pull-ups
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Hang Power Cleans 135/95
21 Syncro Bar Muscle-ups
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Thrusters 135/95
Cash out: 27 Syncro Bar Facing Burpees

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