Thursday Games Training
5x Muscle Snatch + Snatch Balance + 2 Squat Snatches
- From blocks
- New set every 2:00
3×3 Snatch High Pull
- From blocks
- Use the heaviest weight lifted on the complex
- New set every 1:30
4 Rounds Each For Time:
12/8 …
Wednesday Games Training
Deadlift
- 5×10
- Use 65% of 1RM
- New set every 2:30
5 Rounds For Time:
20 Alternating Front Rack Lunges 95/65
20 Bar Facing Burpees
- Goal: 12:00
Accessory:
4 Sets
1:00 Hip Extension Hold
10 Bicep Curls
…
Tuesday Games Training
Push Jerks
- 3-3-3-3-3
- Progressive
- New set every 2:00
Every Minute on the Minute for 5 Minutes:
5 Push Jerks 185/125
3 Rounds For Time:
1k Row
25/18 Strict Handstand Push-Ups
100 Double Unders
- Goal: 20:00
Accessory:
4 Sets
50′ Handstand …
Monday Games Training
1 Pause Front Squat + 2 Front Squats
- 1-1-1-1-1
- Progressive
- New set every 2:00
- Pause for :03 in the bottom
As Many Rounds and Reps as Possible in 12 Minutes:
6 Power Cleans 135/95
12/8 Chest to Bar Pull-Ups
18 …
Sunday Games Training
Rest Day
…
Saturday Games Training
Power Clean
- 1-1-1-1-1
- Progressive
Every Minute on the Minute for 10 Minutes:
1 Power Clean
- Use 85% of 1rm Power Clean
“Dad Strength”
For Time:
42-30-18
KB Deadlifts 106’s/70’s
21-15-9
Dumbbell Bench 70’s/50’s
Accessory:
4 Sets
10 Dumbbell Hammer Curls…
Friday Games Training
Every Minute on the Minute for 10 Minutes:
Odd: 25′- 50′ Handstand Walk
Even: 3-7 Bar Muscle Ups
As Many Rounds and Reps as Possible in 20 Minutes:
10/7 Strict Handstand Push-Ups
15 Box Jumps 24/20
20 Toes to Bar…
Thursday Games Training
“CrossFit Grandview Thanksgiving”
For Time:
4 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then,
3 Rounds
15 Kettlebell Swings 53/35
15 Knees-to-Elbows
Then,
2 Rounds
20 Wallballs 20/14-10/9
30 Ab Mat Sit-Ups
Then,
1 Round
50 Burpees
Accessory:
30 …
Wednesday Games Training
1 Strict Press + 4 Push Presses
- 1-1-1-1-1
- Progressive
- New set every 2:00
Every Minute on the Minute for 5 Minutes:
8 Push Jerks 135/95
As Many Rounds and Reps as Possible in 12 Minutes:
30 Calorie Row
20 Air …
Tuesday Games Training
2 Muscle Snatches + 2 Power Snatches
- 1-1-1-1
- Progressive
- New set every 2:00
Every Minute on the Minute for 5 Minutes
5 Hang Power Snatches
- Use the heaviest weight lifted
For Time:
50-40-30-20-10
Double Unders
10-8-6-4-2
Deadlifts 275/185
Accessory:
4 …
