Friday
CrossFit
Strength
Exercise: Snatch/lbs
Reps: 10×1
Comment: 10 sets
1- snatch (every 2 minutes)
*athlete can power or squat
*do not move up in load until lift is performed with ease ( no press outs)
“Isabel”
For Time:
30 Snatches…
Thursday
CrossFit
Strength
Exercise: Bench Press/lbs
Reps: 7 x 3
Comment: Superset 7 x 3 block press w/ 1 legless rope climb (modify with foothold)
– 15 minute cap
– If finish 7 complete sets use rest of time to keep …
Wednesday
CrossFit
Strength
Exercise: Man-maker/lbs
Reps: 3
Comment: 20 minutes
10 sets
3- man-makers every 2:00 minutes
Power clean
Front squat
Shoulder to overhead
lower to back
Back squat
Shoulder to overhead
*athletes can squat clean, push press, jerk or thruster…
Tuesday
CrossFit
“Pull-up/HSPU 5’s”
5- pull-ups (normal)
5- HSPU
5- chin-ups (double underhand)
5- HSPU
5- pull-ups (wide)
5- HSPU
5- pull-ups (narrow)
5- HSPU
5- pull-ups (switch L)
5- HSPU
5- pull-ups (switch R)
5- HSPU
5- pull-ups (normal or …
Monday
CrossFit
Strength
Exercise: Deadlift/lbs
Reps: 5×3
Comment: – New set every 3 Minutes
– Work up to 90% of 1 rm
Metcon
5 Rounds for time
5 Hang power cleans 185/115
10 Burpees
Result Type: Time
Male Rx: 185 lbs…
Sunday
CrossFit
Strength
Exercise: Pistol/lbs
Reps: 5×4 (two each leg)
Comment: Superset 4 pistols (2 R, 2L) w/ 10 Hip extensions
– Load pistols with Kettlebell if possible
“Jerry”
1 mi Run
2000 m Row
1 mi Run
Post total time.…
Saturday
CrossFit
Strength
Exercise: Squat Clean Thruster/lbs
Reps: 10×1
Comment: Every minute on the minute for 10 minutes
“Holbrook”
Ten rounds:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post time per round.
Result Type: Time…
Friday
CrossFit
Strength
Exercise: Hang Power Snatch/lbs
Reps: 2
Comment: EMOTM x 10 minutes
2- Hang power snatch (below the knee)
Metcon
Every 3 minutes complete the task, :30 sec transition;
30- burpees (*hand release)
30- pull-ups (*CTB)
60- double unders …
Thursday
CrossFit
Strength
Exercise: Double Kettlebell Swing/lbs
Reps: 7×7
Comment: 7 Rounds
Superset 7 double kettlebell swings with 7 GHD sit-ups
15 Minute cap
Metcon
As many rounds as possible in 15 minutes
Run 200m
7 Front squats 155/100
1 Rope …
Wednesday
CrossFit
Strength
Exercise: Single Arm KB press/lbs
Reps: 5×5 (each arm)
Comment: 5 sets
5- single arm KB press (R)
5- single arm KB press (L)
rest 120s between sets
*these are STRICT press, legs locked
Metcon
PARTNER WOD
150 …
