Wednesday Games Training
Main – CrossFit L2
Metcon (No Measure)
20 Minutes
Odd Minutes 15/13 calorie row
Even Minutes 15/13 burpees
Power Clean (20 x 1)
20 Minutes
Every Minute on the Minute
1 Power Clean
ramp up during the 20 sets to …
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
For Time
50 Wallball 20/14
10 Muscle ups
40 Wallball
8 Muscle ups
30 Wallball
6 Muscle-up
20 Wallball
4 Muscle ups
10 Wallball
2 Muscle-ups
Overhead Squat (5 x 7)
Odd Minutes 7 …
Monday Games Training
Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes
10 Hand release push-ups
10 Chest to bar pull-ups
10 Box jumps 24/20
Back Squat (5 x 7)
10 Minutes
Odd Minutes …
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
Prison Rules Thruster (Time)
2 Thruster (off the deck)
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
155/105
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:…
Wednesday Games Training
Main – CrossFit L2
Prison Rules Snatch (No Measure)
2 power snatch
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
155/105
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 …
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
For Time
5000m Row
into 100 Push Ups
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible in 5 Minutes
7 Dumbbell Thrusters 45/35
12 Box Jumps 24/20
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| From January 28, 2014 |
Monday Games Training
Main – CrossFit L2
Prison Rules Clean and Jerk
2 Power clean and jerk
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
155/105
Metcon (Time)
5 rounds
50 Double unders
25 Wallball
10 Toe to bar
Skill
…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
Rahoi (AMRAP – Rounds
…Friday Games Training
Main – CrossFit L2
Metcon (Time)
For Time:
21-15-9
Deadlift 225/155
Box Jump 24/20
Pull Ups
Front Squat (5×3)
10 Min
Odd Min 3 Front Squats
Even Min 3 Split Jerks
Split Jerk (5×3)
Accessory
For Skill and Quality
25 …
