Thursday Games Training
Main – CrossFit L2
Skill Set #3 (No Measure)
3 Rounds
Handstand walk 40′
Pistol progression
Rnd #1 10 Pistols on back of the box modification
Rnd #2 10 Pistols off the side of the box
Rnd #3 10 Rollback …
Wednesday 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
Full Snatch (5×3)
New set every 2 minutes
Progressive
Try to use the same …
Tuesday Games Training
Main – CrossFit L2
Warm-up #1 (No Measure)
4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands…
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
Use as warm-up
Every thing as strict as possible
15 minute cap
Clean and
…Friday
Main – CrossFit
Willy (Time)
Three rounds for time of:
Run 800 meters
5 Front Squats, 225/155#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2/1.5 pood…
Thursday Games Training
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality :30 L-sit 40ft Handstand walk 3 skin the cat
Deadlift (3×5)
new set every 3 minutes 1st set at 65% 2nd set at 75% 3rd set at …
Wednesday Games Training
Main – CrossFit L2
Snatch (5×2)
New Set Every 2 Minutes Full Snatches Progressive All Singles
Front Squat (3×5)
All Sets at 85% New Set Every 2 Minutes
Sargent Slaughter (9 Rounds for time)
3 Rounds of:
1 minute to …
Tuesday Games Training
Main – CrossFit L2
Skill Set #3 (No Measure)
3 Rounds
Handstand walk 40′
Pistol progression
Rnd #1 10 Pistols on back of the box modification
Rnd #2 10 Pistols off the side of the box
Rnd #3 10 Rollback …
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
Use as warm-up
perform all movements as strict as possible
15 Min cap
Clean
…Friday Games Training
Main – CrossFit L2
Metcon (Time)
For Time:
Deficit Handstand Push Ups 2,4,6,8,10
Power Clean 205/135 10,8,6,4,2
Deficit is 2 45lb High Temp Plates
Metcon (No Measure)
3 Sets
20 GHD Sit Ups
20 Hip Extensions
…
