21.08.02 – 21.08.07

Monday 21-08-02

CrossFit

Deadlift

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon (Rx/scaled)

2 rounds for time of:

20 Deadlifts, 185/135 lbs

15 Bar Facing Burpees

10 Ring Muscle-ups

Rx+: 60% for deads

Super Fitness Robot time:

5:30 or less

More Likely time:

9:00

(consider scaling if this seems unrealistic)

Metcon (Masters)

2 rounds for time of:

20 Deadlifts, 135/95 lbs

15 Burpees

10 Low Ring Muscle-ups*

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Tuesday 21-08-03

CrossFit

Metcon (Rx/scaled)

3 rounds for time of:

30 Unbroken Toes-to-bars*

Run, 1600 m

*If you don’t do TTB unbroken, immediately:

– do 10x burpees to a target (pull-up bar)

Resume TTB where you left off

If you come off the bar again before finishing…

– do 10x burpees to a target (pull-up bar)

Repeat until you accumulate 30 TTB for the round

Metcon (masters)

3 rounds for time of:

L-Sit, 45 secs

Run, 1600 m

Super Fitness Robot time:

32:00 or less

More Likely time:

42:00

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 1600 m of running with 4800 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 4000 m on the Concept 2 Bike Erg.

Oly Club

Power Snatch + Snatch

1×1 at 65% 1RM

1×1 at 65% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

Snatch

3×1 at 78% 1RM

Snatch Pull

3×3 at 97% 1RM

Back Squat

2×5 at 97%

*follow each set with 3 box jumps

Wednesday 21-08-04

CrossFit

Strength/Skill: Thruster

3–3–3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon (Rx/scaled)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 50/35 lbs

Chest-to-bar Pull-up

Bike Calorie

Rx+: Butterfly CTB

Super Fitness Robot time:

10:30 or less

More Likely time:

16:45

(consider scaling if this seems unrealistic)

Calorie Conversions:

Rogue Echo Bike 1x.

Assault Bike 1x.

Concept 2 Rower 1x.

Concept 2 Ski Erg 1x.

Concept 2 Bike Erg 1.4x.

Schwinn Airdyne 1.5x.

Metcon (masters)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 35/25 lbs

Pull-up

Bike Calorie

Pull-ups or Ring Rows

Thursday 21-08-05

CrossFit

Explosive Strength

1 Box Jump for max height

Metcon – Part 1

For time:

50 Box Jumps, 24/20 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Rx+: 70/53

Metcon – Part 2

For time:

25 Box Jumps, 24/20 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Metcon (masters) – Part 1

For time:

50 Box Step-ups, 20/12 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Metcon (masters) – Part 2

For time:

25 Box Step-ups, 20/12 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Friday 21-08-06

CrossFit

Strength: Bench Press

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon

Coach Foster’s Birthday Bash

For time:

8 Handstand Push-ups

— then —

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

85 Double Unders

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

Rest 2 mins

— then —

3 rounds of:

8 Handstand Push-ups

6 Squat Cleans, 135/95 lbs

85 Double Unders

*20:00 Time Cap

Saturday 21-08-07

31 Heroes

Teams of 2, complete as many rounds as possible in 31 mins of:

8 Thrusters, 155/105 lbs

6 Rope Climbs, 15 ft

11 Box Jumps, 24/20 in

Partner 1 will perform the work listed above.

Partner 2 will complete:

Sandbag Run, 400 m, 45/25 lbs

Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.

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