Friday Games Training
Main – CrossFit L2
Front Squat (5×3)
New Set Every 2 Minutes
Work up to a heavy triple
Metcon (Time)
For Time
12-9-6-3
Thrusters 145/100
Burpee Muscle Ups…
Thursday Games Training
Main – CrossFit L2
Deadlift (3×3)
New Set Every 3 Minutes
1st set at 70%
2nd set at 80%
3rd set at 90%+
Power Snatch (3-2-1-3-2-1)
Snatch wave
New set every 2:00
3@80%, 2@85%, 1@90%
3@85%, 2@90%, 1@95%
Try to …
Wednesday Games Training
Main – CrossFit L2
50/100/50 Sprints (No Measure)
15 Minutes
Every 30 Seconds for 5 Min Run 50m
Every 30 Seconds for 5 Min Run 100m
Every 30 Seconds for 5 Min Run 50m
Bench Press (3×3)
New Set Every …
Tuesday Games Training
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality
:30 L-sit
40ft Handstand walk
3 skin the cat
Back Squat (3×3)
New Set Every 2 Minutes
1st set at 70%
2nd set at 80%
3rd set …
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
Clean (3-2-1-3-2-1)
Clean wave
New set every 2:00
3@80%, 2@85%, 1@90%
3@85%, 2@90%, 1@95%…
Saturday
Main – CrossFit
Zembiec (Time)
5 rounds for time of:
11 back squats, 185/115 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar and perform a strict pull-up.
Barbell comes …
Friday Games Training
Main – CrossFit L2
Front Squat (5×3)
New Set Every 2 Minutes
Progressive Ramp Up To Heavy Triple
Metcon (No Measure)
10 Rounds
New Round Every 45 Seconds
Run 100m
10 Rounds
New Round Every 45 Seconds
5 Burpees and …
Thursday Games Training
Main – CrossFit L2
Deadlift (3×5)
New Set Every 2 Minutes
set 1 65%
set 2 75%
set 3 85%+
set 3 max reps without failing
Power Snatch (3,2,1 3,2,1)
New set every 2:00
3@80%
2@85%
1@90%
Improve off first …
Wednesday Games Training
Main – CrossFit L2
Bench Press (3×5)
New Set Every 2 Minutes
1st set 65%
2nd set 75%
3rd set 85%+
3rd set max reps without failing
Accessory
Every Minute On the Minute for 5 Minutes
1 Legless Rope Climb…
Tuesday Games Training
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality
:30 L-sit
40ft Handstand walk
3 skin the cat
Use as warm-up
10 minute cap
Back Squat (3 x 5)
Ne set every 2:00
Set #1 65%…
