Tuesday Games Training
Main – CrossFit L2
(No Measure)
As Many Rounds As Possible in 10 Minutes
40′ Handstand Walk
10 Alternating Pistols
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Monday Games Training
Main – CrossFit L2
2014 Masters Qualifer #3 (Time)
3 Rounds
Row 50 calories
15 Handstand push-ups
50 double unders
Pause Snatch (20 x 1)
20 Minutes
Every minute on the minute
1- Full Snatch paused at the knee on …
Saturday
Main – CrossFit
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
Class Explanation
Regional athletes rest 15:00 then warm-up and do second workout
Regional athletes
5-4-3-2-1
Squat Clean Thruster …
Friday Games Training
Main – CrossFit L2
Metcon (Time)
2012 Crossfit Games Track Triplet
3 Rounds
8 Alternating Split Snatches 115/75
7 Bar Muscle Ups
400m Run
Deadlift (5×3)
10 Minutes
Odd Minutes 3 Deadlifts
Even Minutes 3 Bench Press
Bench Press (5×3)
…Thursday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible in 7 Min
Power Clean 185/120
Squat Clean and Jerk 185/120
Overhead Squat (5×3)
10 Minutes
Odd Minutes 3 Overhead Squats
Even Minutes 3 Split …
Wednesday Games Training
Main – CrossFit L2
Warm-up (No Measure)
3 Rounds
40′ Handstand Walk
10 Pistols
Metcon (Time)
For Time
30 Wall Ball
30 Burpees
30 Chest to Bar Pull Ups
30 Thrusters 95/65
30 Box Jumps 24/20
30 American Kettlebell Swings …
Tuesday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible in 10 Minutes
5 Deficit Handstand Push Ups
40′ Walking Lunges
Snatch (20×1)
Every Minute on the Minute for 20 Minutes
Progressive Ramp Up
Front
…Monday Games Training
Main – CrossFit L2
Metcon (Time)
800m run buy in
5 Rounds
7 Thrusters 155/115
5 Muscle-ups (sub 5 CTB pull-ups/ 5 Dips)
Weightlifting
15 Minutes
Every :30
1- Power clean @ 85% of 1 rm
Back Squat (5 x
…Saturday
Main – CrossFit
Metcon (Time)
For Time
21-15-9
Deadlift 275/185
Box Jump 30/24
Be smart
– scale if necessary…
Olympic Weightlifting
Main – Olympic Weightlifting
Clean complex (No Measure)
AMRAP 5 Minutes
Power clean 95/65
Front squat
High hang clean (squat)
Hang clean (above knee)
Front Squat (5 x 2)
New set every 2:00
Work up a heavy double
