Friday
Deadlift
3-3-3-3-3
- New Set Every 2:00
- 75% Across
- No Touch and Go
Metcon:
For Time:
10-8-6-4-2
Dual Dumbbell Devils Press (50/35’s)
* After Each Set 30 Ab Mat Sit-Ups + 80’ Walking Lunge
Open Prep Extra Credit:
Choose One …
Thursday
Turkish Get-Up
10 x 2 (1 Right/1 Left)
- New Set Every Minute On The Minute
- As Heavy as Possible Across
Metcon:
For Time:
50/35 Calorie Bike
Rest 3:00
40/28 Calorie Bike
Rest 2:00
30/21 Calorie Bike
Rest 1:00
20/14 …
Wednesday
Metcon:
25 Minutes:
Every Minute On The Minute
#1 15 Wallballs 20/14-10/9’ Line
#2 20 Ab Mat-Sit-Ups
#3 15 Burpees
#4 20 Ball Slams 30/20
#5 15/12 Calorie Row
Open Prep Extra Credit:
“Dumbbell Skills”
Every Minute on The …
Tuesday
Metcon:
On the Minute x 6 – 1 Power Snatch @ approx 90%
Rest 4:00
On the Minute x 6 – 1 Power Clean @ approx 90%
Rest 4:00
Option #1
For Time:
30 Muscle-Ups (Ring …
Monday
Metcon:
@ 0:00
5 Rounds For Time:
30 Double Unders
15/12 Hand Release Push-Ups
@10:00
5 Rounds For Total Reps:
1 Minute Back Rack Reverse Lunges (95/65)
1 Minute Rest
@20:00
5 Rounds For Time:
30 Double Unders …
Sunday
For Time:
60/45 Calorie Bike
40’ Sandbag Carry (100/60)
20 Alternating Dumbbell Snatch (50/35)
40’ Sandbag Carry (100/60)
60 Ab-Mat Sit-Ups
40/30 Calorie Bike
40’ Sandbag Carry (100/60)
15 Alternating Dumbbell Snatch (50/35)
40’ Sandbag Carry (100/60)
40 Ab-Mat Sit-Ups…
Saturday
“CrossFit Games Open Event 12.1”
7 Minutes of Burpees to a Target 6″ Above Standing Reach
- Rest 8 minutes, and when the clock hits 15:00,
Max Effort Row:
As Many Meters as Possible in 7 Minutes: Rowing
- Score
Friday
Metcon:
5 Rounds Every 4:00:
15 Box Jump Overs 24/20”
12 Toe To Bar
“X” Amount of Overhead Squats
Round #1- 10 Reps
Round #2- 8 Reps
Round #3- 6 Reps
Round #4- 4 Reps
Round #5- 2 Reps…
Thursday
Metcon:
As Many Rounds and Reps as Possible In 12:00:
12/9 Bike Calories
50’ Farmers Carry (53/35’s)
50’ Bear Hug Sandbag Carry (100/60)
12/9 Bike Calories
4 50’ Shuttle Runs (25’ Down and Back 4x)
- Rest 4:00
As Many Rounds …
Wednesday Games Training
Deadlift
Build to a Heavy Set Of 10
- On a 12:00 clock build to a 10RM touch and go deadlift for the day
- Example of the session ([email protected], [email protected], [email protected], [email protected]…… [email protected])
Metcon:
5 Rounds
For Time:
15/12 Calorie …
