Thursday Games Training
Main – CrossFit L2
Metcon (Time)
3 rounds
10 Hang power clean 155/105
10 Chest to bar pull-ups
10 Calorie row
Rest 3:00
3 Rounds
10 Shoulder to overhead 155/105
10 Toe to bar
10 Box Jumps 24/20
Rest 3:00…
Wednesday Games Training
Main – CrossFit L2
Back Squat (5@65% 5@75% 5%85% 1@95%)
New set every 2:00
Metcon (Time)
For Time
Run 400m
21 Thrusters 115/75
21 Burpees
Run 400m
15 Thrusters
15 Burpees
Run 400m
9 Thrusters
9 Burpees
 |
| From August 6, |
Tuesday Games Training
Main – CrossFit L2
Metcon (No Measure)
10 Minutes
Every minute on the minute
5 Pull-ups
10 Push-ups
15 Air squats
Rest 5:00
10 Minutes
Every minute on the minute
10 Wallball 20/14
1 Rope climb
Rest 5:00
Every :15 …
Monday Games Training
Main – CrossFit L2
Deadlift (7 x 3)
New set every :90
75% of 1 rep max across all 7 sets
All singles
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 20 minutes
3 Hang Squat …
Friday Games Training
Main – CrossFit L2
Front Squat (7×5)
new set every 2 minutes
75% for all 7 sets
Top Gun (Time)
20 Thrusters
20 Sumo Deadlift High Pull
20 Shoulder-To-Overhead
20 Overhead Squats
20 Front Squats
*4 Burpees Every Minute on …
Thursday Games Training
Main – CrossFit L2
Metcon (Time)
2 Rounds
50 Wall Ball 20/14
40 Kettlebell Swings 70/53
30 Toes to Bar
200m Run
Metcon (Time)
3 Rounds for Time
10 Strict Handstand Push Ups
50 Double Unders
 |
| From July 31, 2014 |
Wednesday Games Training
Main – CrossFit L2
Deadlift (3@70%, 3@80%, 3@90%, 1@95%)
New set every 3:00
Metcon (AMRAP – Reps)
As Many Reps As Possible in:
1 minute of Power Snatches 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest…
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
5 Rounds for Time
10 Alternating Overhead Lunges 135/95
400m Run
2 Legless Rope Climbs
Metcon (Time)
For Time
150 GHD Sit Ups
*partner up and alternate every 25
 |
| From July 29, 2014 |
 |
| From |
Monday Games Training
Main – CrossFit L2
Skill Set #1 (No Measure)
100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs
Back Squat (4×3)
3 at 70%
3 at 80%
3 at 90%
1 + …
Friday Games Training
Main – CrossFit L2
Metcon (Time)
3 Rounds For Time
10 Front Squats 185/115
20 Chest to Bar Pull Ups
50 Double Unders
Metcon (No Measure)
Every Minute on the Minute for 10 Minutes
1 Rope Climb
7 Box Jumps …
