Monday Games Training
Main – CrossFit L2
Metcon (Time)
3 Rounds
30 Wallball 20/14
15 Burpees
Overhead Squat (5 x 3)
10 Minutes
Odd minutes Overhead squat
Even minutes Push press
Push Press (5 x 3)
1000m Row (Time)
Max Effort 1000m Row…
Saturday
Main – CrossFit
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
Then…
Friday Games Training
Main – CrossFit L2
Metcon (AMRAP – Reps)
As Many Reps As Possible in 5 Mintues
Max Squat Clean and Jerk 165/110
Into 3 Min AMRAP Chest to Bar Pull Ups
score = total reps combined of squat clean and …
Thursday Games Training
Main – CrossFit L2
Metcon (AMRAP – Reps)
4 Rounds of 45 seconds on 15 seconds off
Box Jumps 24/20
Ring Dips
Row for Calories
Hand Release Push Ups
Deadlift (5×5)
10 Minutes
Odd Minutes 5 Deadlifts
Even Minutes 5 …
Wednesday Games Training
Main – CrossFit L2
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
Kettlebell Swings 70/53
Hang Power Clean (30×1)
30 Rounds of 1 Hang Power Clean every 45 Seconds
Progressive …
Tuesday Games Training
Main – CrossFit L2
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Overhead Squat (5×5)
10 Minutes
Odd Minutes 5 Overhead Squats
Even Minutes 5 Bench Press
Bench Press (5×5)
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| From February 11, 2014 |
Monday Games Training
Main – CrossFit L2
Metcon (Time)
4 Rounds
Row 750m
30 Double unders
15 Burpees
Front Squat (5 x 5)
10 Minutes
Odd Minutes Front Squat
Even Minutes Split jerk
Split Jerk (5 x 5)
 |
| From February 10, 2014 |
Saturday
Main – CrossFit
Warm-up #2 (No Measure)
Lunge 2x
Bear Crawl 2x
Crab Walk 2x
Cartwheel 2x
(length of the rig 40′)
Then 30/20/30 w/ bands
Tabata :20/:10 x 16
Jump Rope
Air Squat
Alternate Exercises
Power Clean and Jerk
…Friday Games Training
Main – CrossFit L2
Metcon (Time)
3 Rounds For Time
7 Thrusters 135/95
12 Deadlifts 225/155
Deadlift (5×7)
10 Minutes
Odd Minutes 7 Deadlifts
Even Minutes 7 Bench Press
Bench Press (5×7)
…Thursday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 12 Minutes
30 Double Unders
15 Toes to Bar
9 Power Snatches 95/65
Front Squat (5×7)
10 Minutes
Odd Minutes 7 Front …
