Friday
Main – CrossFit
Press, Push Press, Push jerk- Split Jerk off back (7 x 1 (complex))
New set every 2:00
Metcon (Time)
3 Rounds
15 Hand power cleans 135/85
15 Burpees
Extra Credit
10 Minutes
Every minute on the minute…
Thursday
Main – CrossFit
Class Explanation
All-levels and Level #2 workout
Oly class extra credit
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
8 x 250m intervals (Time)
20 Minutes
8x
Row 250m for time
– Score slowest interval
 |
| From February 27, 2014 |
Olympic Weightlifting
Main – Olympic Weightlifting
30-20-30 w/ Bands (No Measure)
30 Air squats
20 Rollovers
30 Overhead squats
w/ Bands
:2 Down
:2 Up
Snatch Warm- Up #1 (No Measure)
3 rounds
3-Power snatch 45/35
3- Power snatch + Overhead squat…
Wednesday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible In 7 Minutes
5 Power Snatches 135/95
25 Double Unders
Accessory
3 Rounds for Skill
15 GHD Sit Ups
15 Hip Extensions
…
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
For Time
1000m Row Buy In:
3 Rounds
15 Push Jerks 135/95
15 Front Squats 135/95
Metcon (No Measure)
12 Minutes
Odd Minutes 12 Eye Level Swings 124/88
Even Minutes 12 Wall Ball 30/20…
Monday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
5 rounds
As many rounds as possible in 3 minutes
3 Power cleans 155/100
6 Burpees
9 Pull-ups
Rest 1:00
Pick up where you left off on the last round.…
Saturday
Main – CrossFit
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to …
Friday Games Training
Main – CrossFit L2
Metcon (Time)
15-12-9
Thrusters 135/95
Chest to Bar Pull Ups
15-12-9
Thrusters 95/65
Pull Ups
No rest or transition finish first 15-12-9 strip weight and do second 15-12-9
Front Squat (5×3)
10 Minutes
Odd Minutes 3 …
Thursday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible In 8 Minutes
7 Power Cleans 205/135
12 Handstand Push Ups
Back Squat (5×3)
10 Minutes
Odd Minutes 3 Back Squats
Even Minutes 3 Split …
Wednesday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible in 20 Minutes
Row 250m
12 Box Jumps
3 Muscle Ups
Snatch (20×1)
Every Minute on the Minute for 20 Minutes perform 1 snatch
progressively …
