21.08.16 – 21.08.20

Monday 21.08.16

Strength

5/3/1 Week 3

Deadlift

1×5 at 75% 1RM
1×3 at 85% 1RM
1xME at 95% 1RM

Rest as needed between sets.

1+ reps for last set.

20min to complete!

Metcon (Rx/Masters+)

CrossFit Games Open 19.1 – Rx’d
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/14 lbs, 10/9 ft
19 Row Calories

Metcon (Scaled)

Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 14/10 lbs, 10/9 ft
19 Row Calories

Metcon (Masters 55+)

CrossFit Games Open 19.1 – Masters 55+
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/10 lbs, 9/9 ft
19 Row Calories

Tuesday 21.08.17

CrossFit

Metcon (Rx)

For time:
Run, 1000 m
20 Strict Handstand Push-ups
10 Rope Climbs, 15 ft
Run, 800 m
16 Strict Handstand Push-ups
8 Rope Climbs, 15 ft
Run, 600 m
12 Strict Handstand Push-ups
6 Rope Climbs, 15 ft
Run, 400 m
8 Strict Handstand Push-ups
4 Rope Climbs, 15 ft
Run, 200 m
4 Strict Handstand Push-ups
2 Rope Climbs, 15 ft

Super Fitness Robot time:
30:00 or less

More Likely time:
45:00
(consider scaling if this seems unrealistic)

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 500 m on the Concept 2 Bike Erg.

Metcon (Scaled)

For time:
Run, 400 m
20 Shoulder Press, 50% 1RM
20 Chest-to-bar Pull-ups
Run, 400 m
16 Shoulder Press, 50% 1RM
16 Chest-to-bar Pull-ups
Run, 400 m
12 Shoulder Press, 50% 1RM
12 Chest-to-bar Pull-ups
Run, 400 m
8 Shoulder Press, 50% 1RM
8 Chest-to-bar Pull-ups
Run, 400 m
4 Shoulder Press, 50% 1RM
4 Chest-to-bar Pull-ups

Oly Club

Snatch

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Clean & Jerk

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Front Squat

1×1 at 90% 1RM

Wednesday 21.08.18

Strength & Skills

Clean Complex

EMOM x 10 minutes
1 Power Clean + 1 Squat Clean, pick load
*Build in weight

Metcon (Rx/Masters)

For time:
75 Pull-ups
75 Push-ups
75 Front Squats, 75/55 lbs
75 Hang Power Cleans, 75/55 lbs
75 Push Press, 75/55 lbs
75 GHD Sit-ups
75 Double Unders

Super Fitness Robot time:
21:00 or less

More Likely time:
33:00
(consider scaling if this seems unrealistic)

Metcon (Scaled)

For time:
75 Ring Rows
75 Push-ups
75 Front Squats, 45/35 lbs
75 Hang Power Cleans, 45/35 lbs
75 Push Press, 45/35 lbs
75 Sit-ups
75 Single Unders

Thursday 21.08.19

CrossFit

1 Squat Snatch, pick load

Every 1 min for 20 mins.

Class + Masters

***Make sure you warm up and get to 70% before the EMOM starts!

Min 1: 1 rep at 70% 1RM
Min 2: 1 rep at 70% 1RM
Min 3: 1 rep at 70% 1RM
Min 4: 1 rep at 70% 1RM
Min 5: 1 rep at 70% 1RM
Min 6: 1 rep at 70% 1RM +10 lbs
Min 7: 1 rep at 70% 1RM +10 lbs
Min 8: 1 rep at 70% 1RM +10 lbs
Min 9: 1 rep at 70% 1RM +10 lbs
Min 10: 1 rep at 70% 1RM +10 lbs
Min 11: 1 rep at 70% 1RM +15 lbs
Min 12: 1 rep at 70% 1RM +15 lbs
Min 13: 1 rep at 70% 1RM +15 lbs
Min 14: 1 rep at 70% 1RM +15 lbs
Min 15: 1 rep at 70% 1RM +15 lbs
Min 16: 1 rep at heavy single
Min 17: 1 rep at heavy single
Min 18: 1 rep at heavy single
Min 19: 1 rep at heavy single
Min 20: 1 rep at heavy single

Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher

More Likely load:
Hitting a heavy single at 80% 1RM or higher
(consider scaling if this seems unrealistic)

Cardio Freaks

AMRAP 30 mins:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Hybrid Option!

In 30 mins do:
Snatch, pick load, 15 mins
then in the remaining time, AMRAP of:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Treat the buy-in as a 15min EMOM to build up to heavy single for the day.

If you’d rather build to a heavy touch and go double or triple, go for it 🙂

Oly Club

Snatch

1 rep max

Clean & Jerk

1 rep max

Front Squat

1 rep max

Friday 21.08.20

Strength

5/3/1 Week 3

Bench Press

1×5 at 75% 1RM
1×5 at 85% 1RM
1xME at 95% 1RM

1+ Reps for last set

Metcon (RX/Masters)

AMRAP 15 mins:
30 Double Unders
15 Air Squats
10 Toes-to-bars
5 Ring Dips

Super Fitness Robot rounds:
10 rounds or more

More Likely rounds:
6 rounds
(consider scaling if this seems unrealistic)

Metcon (Scaled)

AMRAP 15 mins:
30 Single Unders
15 Air Squats
10 Hanging Knee Raises
5 Bar Dips

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