21.07.19 – 21.07.23

Monday 21.07.19

CrossFit

Barbell Skills and Technique

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Perform the complex 2-4 times. Does NOT need to be unbroken.

Metcon

RX’d – CrossFit Games Open 11.1 / 14.1

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs

Super Fitness Robot rounds: 6 round or more

More Likely rounds: 4 rounds or more (consider scaling if this seems unrealistic)

Scaled

Complete as many rounds as possible in 10 mins of:

30 Single Unders

15 Power Snatches, 75/55 lbs

Tuesday 21.07.20

CrossFit

Monster Mash Part 1 (25min overall time cap)

21-15-9 reps, for time of:

Ring Dip

Row Calorie

Toes-to-bar

Rest 5min before part 2

Monster Mash Part 2

5 rounds for time of:

7 L Arm Kettlebell Snatches, 53/35 lbs

5 Kettlebell Box Step-ups, 53/35 lbs

7 R Arm Kettlebell Snatches, 53/35 lbs

5 Kettlebell Box Step-ups, 53/35 lbs

Coach might have you do part 2 first then part one, depending one space/equipment

Oly Club

Muscle Snatch

3×3 at 40% 1RM

Snatch

5×2 at 70% 1RM

Snatch Deadlift

3×3 at 105% 1RM

Back Squat

1×2 at 85% 1RM

1×2 at 90% 1RM

1×1 at 95% 1RM

1×1 at 95% 1RM

Wednesday 21.07.21

CrossFit

Strength – Back Squat

2-2-2-2-2-2-2

Rest as needed between sets.

RX’d/Scaled – Use all the time in class!

Super Fitness Robot load: 80% 1RM or higher

More Likely load: 60% 1RM or higher (consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks : )

As many reps as possible in 25 mins of:

2 Back Squats, 95/65 lbs

2 Assault Bike Calories

4 Back Squats, 95/65 lbs

4 Assault Bike Calories

6 Back Squats, 95/65 lbs

6 Assault Bike Calories

Continue adding 2 reps each round to each movement until time expires.

Weight comes from the floor. If you can’t safely get to the back rack position, choose a lighter weight

Thursday 21.07.22

CrossFit

Part A: Gymnastics Skills

10min of Handstand Walking Practice

Part B: Metcon

33-27-21-15 reps, for time of:

Burpee

AbMat Sit-up

*RX PLUS: GHD Situps

Super Fitness Robot time: 9:30 or less

More Likely time: 15:00 (consider scaling if this seems unrealistic)

Masters Part A:

Every 1 min for 10 mins, alternating between:

Sled Push, 45 secs

Bear Crawl, 45 secs

You pick the weight on the sled!

Oly Club

Clean & Jerk

5×2 at 70% 1RM

Push Press

5×4 at 78% 1RM

Front Squat

3×5 at 80% 1RM

Friday 21.07.23

CrossFit

30min time cap

6 rounds for time of:

Run, 400 m

7 Clean & Jerks, 115/85 lbs

You should be able to do 2-3 rounds with unbroken clean and jerks. If you can’t, go lighter!

Masters

6 rounds for time of:

Run, 300 m

7 Power Cleans, 95/65 lbs

You should be able to do 2-3 rounds unbroken, if you can’t, choose a lighter weight!

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