Wednesday
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
Hang Power Clean (30 x 1)
1 Hang power clean ever …
Tuesday
Main – CrossFit
Metcon (Time)
5 Rounds
7- Thrusters 95/65
9- Toe to bar
11- American swings 53/35
Rx plus 115/75
70/44
L-2 Extra credit
Deadlift
2-2-2-2-2
New set every 2:00
Row 500 x 4
1:00 rest between efforts
…
Monday
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…
Sunday
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
Metcon (Time)
5 Rounds…
Saturday
Main – CrossFit
Sean (Time)
10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
Womens weight #55
Scale as needed
…
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
145/100
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Accessory
3 rounds
GHD H&B Ext: 15…
Thursday Games Training
Main – CrossFit L2
Prison Rules Snatch (No Measure)
2 power snatch
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
#145/ 100
Metcon (Time)
For time
Row 500m
30 Burpees
10 Shoulder to overhead 165/110
Accessory
10 …
Tuesday Games Training
Main – CrossFit L2
Metcon (Time)
For Time
Row 1000m
90 Double unders
80 Ab mat sit-ups
70 Hand release push-ups
60 Ball slams 30/20
50 Hang power cleans 95/65
40 Push press
30 Push jerks
20 Burpees
10 Muscle …
Monday Games Training
Main – CrossFit L2
Prison Rules Clean and Jerk (No Measure)
2 Power clean and jerk
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
145/100
Metcon (Time)
4 Rounds
5 Front squat 185/115
7 Chest to bar …
Saturday
Main – CrossFit
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
…
