21.07.12 – 21.07.16

Monday 21.07.12

CrossFit

Strength

On the 2:00 for 12:00

Back Squat

4@70%

3@75%

2@80%

4@75%

3@80%

2@85%

Conditioning

AMRAP 11 minutes

Run 800m

10/8 Muscle Ups

32 Burpee Box Jump Overs 24/20″

6/4 Muscle Ups

Duration: Medium

Feel: Gas

Pacing: Reach

Competitor’s Corner

Strength

On the 2:00 for 12:00

Back Squat

4@70%

3@75%

2@80%

4@75%

3@80%

2@85%

Conditioning

3 Rounds for time

Run 400m

10/8 Muscle-ups

10 Burpee Box Jump Overs 24/20″

10 Overhead Squats 135/95 lbs

–Rest 2 minutes–

Row Conditioning

Row 2000m

Tuesday 21.07.13

CrossFit

Strength – For Weight

Every 4 Minutes for 12 Minutes

1 Misfit Power Complex*

*One complex is:

4 Hang Power Cleans

4 Push Jerk

3 Hang Power Cleans

3 Push Jerk

2 Hang Power Cleans

2 Push Jerk

All without putting the bar down.

Conditioning

AMRAP 15 Minutes

6 Push Jerks 135/95 lbs

9 Toes-to-bar

12 Hang Power Cleans 135/95 lbs

Duration: Medium

Feel: Muscular Overload

Pacing: Reach

Competitor’s Corner

Skill – For Completion

Every 4:00 for 20:00

20 Double KB Push Press

*We are looking for continuous, unbroken reps with minimal resting.

Wednesday 21.07.14

CrossFit

5 Rounds for time

Run 400m

5 Hang Power Snatch 135/95 lbs

10 Chest-to-bar Pull-ups

20 Wall Balls 20/14 lbs

*30 minute cap

*Athletes going Rx should be able to do the first 3 rounds unbroken. Consider scaling if this is not you.

Duration: Medium

Feel: Conditioning

Pacing: Reach

Competitor’s Corner

Strength – For Weight

Deficit Deadlift

1×1 @75%

Then

2×3 @65% of 1RM

2×3 @63% of 1RM

2×3 @60% of 1RM

2×3 @58% of 1RM

2×3 @55% of 1RM

Tempo Down, Speed up

*The goal of these sets is to work on leg drive off the floor and aggressive knee extension and glute activation as the bar passes the knee.

Conditioning

18-15-12-9-6

Clean and Jerk 155/105

Toes-to-bar

Interval – For Reps

Every 5 Minutes for 20 Minutes

5 Bench Press @70%

Max Calorie Row in 1:30

5 Bench Press @70%

Rest remainder of window

Score is total calories

*1:30 windows are based on rower screen time, not overall clock. Transition from bench to rower should be fast, second set of bench each round should prioritize being ready to hit all 5 reps.

Duration: Medium

Feel: Muscular Overload

Pacing: Reach

Thursday 21.07.15

CrossFit

Gymnastics Skills

Coach led practice

Kipping drills for pull-ups, toes-to-bar, & bar muscle-ups

Conditioning

5 Rounds for time

5 Bar Muscle Ups

12 Shoulder to OH 115/80 lbs

Assault Bike 0.4 miles

5 Bar Muscle Ups

12 Shoulder to OH 115/80 lbs

*25 minute cap

Duration: Long

Feel: Gas

Pacing: Sustain

Competitor’s Corner

Strength – For Weight

Squat Snatch

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

Drop and Reset

Friday 21.07.16

CrossFit

Gymnastics Pressing

On the minute for 10:00

3 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

Conditioning

Buy-in

150 Double Unders

Then…

6-9-12-15-18

Handstand Push-ups

Row for Calories

Alternating Dumbbell Snatch 50/35

Cash-out

150 Double Unders

Competitor’s Corner

Grunt Work – For distance

AMRAP 25 Minutes

750m Row

Rest 2:30

Score is total meters

Pacing: Reach

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