Saturday
Main – CrossFit
Team 5k Row (No Measure)
Teams of 3
Each athlete rows 1:00 intervals
:05 second transition
Rotate 1 minute intervals in order until 5000m is completed
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Friday Games Training
Main – CrossFit L2
Metcon (Time)
5 rounds
Row 500m
30 Wallball 20/14
30 Box jumps 24/20
Front Squat (5 x 7)
10 Minutes
Odd- 7 Front squats
Even- 7 Split jerk
Split Jerk (5 x 7)
…
Thursday Games Training
Main – CrossFit L2
Metcon (No Measure)
15 Rounds
Every 2:00
3- Power cleans 185/115
6 Chest to bar pull-ups
9- Kettlebell swings 70/53
Overhead Squat (5 x 7)
10 Minutes
Odd minutes- 7 Overhead squat
Even minutes- 7 Bench …
Wednesday Games Training
Main – CrossFit L2
Metcon (Time)
5 Rounds
5- Muscle-ups
9- Thrusters 135/95
Weightlifting
For Skill
5 rounds Complex
2- Deadlift 135/95
2- Clean
2- Front squat
2- Push jerk
2- Back squat
2- Overhead Squat
2- Snatch
Skill
10 …
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
As many rounds as possible in 8 minutes
8- Power snatch 115/75
8- Toe to bar
8- Dips
Back Squat (5 x 7)
10 Minutes
Odd minutes Back Squat 7
Even minutes Push jerk …
Monday Games Training
Main – CrossFit L2
Metcon (Time)
4 Rounds
15 Push press 95/65
15 Burpees
15 Swings 53/35
– May use push jerk
10 Minutes
Odd minutes 7 Deadlift
Even minutes 7 Thrusters
Lock in one load for each movement that …
Sunday
Main – CrossFit
Metcon (Time)
Teams of 2
21-18-15-12-9-9-12-15-18-21
Deadlift 135/85
Box Jump 24/20
Burpee
Teammates alternate movements
ex
P1 Deadlift 21
P2 Box jump 21
P1 Burpee 21
P2 Deadlift 18
P1 Box Jump 18
P2 Burpee 18
.…
Saturday
Main – CrossFit
Metcon (Time)
For time
30 Clean and jerks 135/85
30 Snatch 115/75
30 Thruster 95/65
Strip weight between each movement
Complete all three movements for one total time
…
Friday
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…
Thursday
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 12 minutes
12 Burpees
40″ Overhead walking lunge 45/25
12 Box Jumps 24/20
40″ Overhead walking Lunge
L-2 Extra credit
Back squat
2-2-2-2-2
New set …
