Thursday Games Training
Main – CrossFit L2
Pause Back Squat (CFGV) (5×3)
3 sec hold at bottom
have partner count the 3 second hold
new set every 2 minute
Metcon (Time)
3 Rounds for Time:
10 Front Squats 185/115
20 Chest to Bar …
Wednesday Games Training
Main – CrossFit L2
Metcon (Time)
For Time:
21 Deadlifts 275/185
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run
Metcon (No Measure)
For Quality
20 Min Time Cap
Get as Far as Possible
10,9,8…1 Bench Press Body Weight…
Tuesday 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
Metcon (Time)
For Time:
25 Thrusters 95/65
25 Toes to Bar
25 Box Jumps …
Tuesday 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
Metcon (Time)
For Time:
25 Thrusters 95/65
25 Toes to Bar
25 Box Jumps …
Monday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 minutes
3 Muscle-ups
5 Power cleans 185/115
7 Bar facing burpees
Clean Complex (15 x 1)
Power Clean
Hang Power Clean
Squat Clean…
Friday Games Training
Main – CrossFit L2
Back Squat (5,3,1)
New set every 2:00
5@75%
3@85%
1+@95%
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 7 minutes
10 Thrusters 115/75
10 CTB Pull-ups
 |
| From June 20, 2014 |
Thursday Games Training
Main – CrossFit L2
Deadlift (5,3,1)
5@ 75%
3@ 85%
1@ 95%
New set every 3:00
All singles no touch and go
Power Clean (7 x 1)
New set every 2:00
Work up to a heavy single
Metcon (Time)
3 …
Wednesday Games Training
Main – CrossFit L2
Split Jerk (7 x 1)
New set every 2:00
Work up to a heavy single
Metcon (Time)
For Time
Row 1000m
100 Shoulder to overhead 75/55
10 Muscle-ups
Cool down
Crossover symmetry warm- down
 |
| From June |
Tuesday Games Training
Main – CrossFit L2
Front Squat (5,3,1)
New set every 2:00
5@75%
3@85%
1@95%
Metcon (Time)
For Time
30 Back squats 135/95
30 Bar facing burpees
30 Front squats 135/95
Interval
10 Minutes
Every minute on the minute
Sprint 200m…
Monday Games Training
Main – CrossFit L2
Snatch (7 x 1)
New set every 2:00
Work up to a heavy single
Metcon (Time)
For Time
Rope climb
5-4-3-2-1
Hang power clean 205/135
10-8-6-4-2
Box Jump 30/24
15-12-9-6-3
– Example
5 Rope climbs – …
