21.06.28 – 21.07.03

Monday 21.06.28

CrossFit

Weightlifting
On the 1:30 for 12:00
Squat Clean
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset between reps.

Conditioning
AMRAP 20 minutes
10 Push Press 135/95lbs
20/16 Calorie Row
10 Toes to Bar
Rest 1:00

Duration: Long
Feel: Conditioning
Pacing: Sustain

Competitor’s Corner

Skill – For Completion
Every 3:00 for 12:00
1 Comfortable set of Muscle Ups
then, @ 12:00
1 Max Set of Muscle Ups
The first four sets should be a number you know you can match, with the fifth and final set at 12:00 being larger than the first four.

Conditioning
Run 300m
18 Strict HSPU
Run 300m
15 Strict HSPU
Run 300m
12 Strict HSPU
Run 300m

Grunt Work
150/125m Ski
300/250m Ski
450/350m Ski
600/500m Ski
450/350m Ski
300/250m Ski
150/125m Ski
Rest 1:30 between intervals.
The goal is to ski at faster than your 2k PR split pace.
Pacing: Reach

Tuesday 21.06.29

CrossFit

Strength
Back Squat
3×5 @80%

*Rest 2 minutes between sets

Conditioning
5 Rounds
6 Back Squat @70%
15 Burpee Box Jump Overs 36/30″
Rest 2:00

Duration: Medium
Feel: Gas
Pacing: Sustain

Oly Club

Snatch – 80% of last week’s best x 1 x 6
Clean & jerk – 80% of last week’s best x 1 x 5
Front squat – 80% x 1 x 3
GHD sit-ups – 3 x 15

Competitor’s Corner

Grunt Work – For Calories
5 Rounds
2:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
2:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace

Wednesday 21.06.30

CrossFit

Conditioning
For Time
Row 2k
30 Chest to Bar Pull Ups
20 Hang Squat Cleans 185/125lbs
10 Push Jerk 185/125lbs
50 Front Squats 185/125lbs

*Athletes should be able to perform 15 unbroken front squats, when fresh, at the chosen workout load.

Duration: Long
Feel: Muscular Overload
Pacing: Sustain

Competitor’s Corner

Strength
Deadlift
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

Conditioning
For Time
Row 2k
40 Chest to Bar Pull Ups
20 Hang Squat Cleans 205/145lbs
10 Push Jerk 205/145lbs
50 Front Rack Lunges 205/145lbs

Thursday 21.07.01

CrossFit

Strength
Push Jerk
5 @60%
5 @70%
AMRAP @80%*
*If you get 9 reps or less, rest 3:00 and repeat
Rest 2 minutes between sets.

Conditioning
27 Calorie Ski
17 HSPU
17 Hang Power Snatch 75/60lbs
24 Calorie Ski
14 HSPU
14 Hang Power Snatch 75/60lbs
21 Calorie Ski
11 HSPU
11 Hang Power Snatch 75/60lbs
18 Calorie Ski
18 HSPU
18 Hang Power Snatch 75/60lbs
15 Calorie Ski
5 HSPU
5 Hang Power Snatch 75/60lbs

Duration: Medium
Feel: Conditioning
Pacing: Sustain

*16 minute time cap

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Back squat – 80% x 1 x 3
GHD sit-ups – 3 x 10

Competitor’s Corner

Intervals
8 Rounds
20 Double Unders
4 Clean and Jerks 235/165lbs
20 Double Unders
Rest 2:00 between rounds
then,
4 Rounds
4 Clean and Jerks 165/110lbs
20 Double Unders
4 Clean and Jerks 165/110lbs
Rest 1:00 between rounds

Duration: Long
Feel: Muscular Overload
Pacing: Sustain

Friday 21.07.02

CrossFit

Strength
Front 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
5 Rounds
6 Bar Facing Burpees
10 Kettlebell Swings 53/35
6 Bar Facing Burpees
5/4 Muscle Ups

*12 minute time cap

Duration: Short
Feel: Gas
Pacing: Reach

Saturday 21.07.03

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Conditioning
Assault Bike Intervals
Each for time: Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 2000m

*80% effort on the 2,000m and Recovery pace on the 1,000m intervals.

"White Ranger"
10-8-6-4-2
Squat Snatches (185/125)
20-16-12-8-4
Strict Handstand Push-Ups

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