Friday Games Training
Main – CrossFit L2
Banded Back Squat (5×2)
New set every 2:00
work up to a heavy double
Accessory
3x 15 Good morning
Metcon (Time)
2 Rounds
50 Box Jumps 24/20
40 Kettlebell swing 53/35
30 Burpees
20 Pull Ups…
Thursday Games Training
Main – CrossFit L2
Clean Pull (3×3 @ 110%)
New set every 2:00
use 11)% of 1 rm clean for all three sets
Clean and Jerk (10×3)
10 minutes
3 clean and jerk on the minute
70-75% of 1 rep …
Wednesday Games Training
Main – CrossFit L2
Banded Bench Press (5×2)
New set every 2:00
work up to a heavy double
Bent Over Row (3×7)
new set every 2:00
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
Row 250m
15 Dips
3 …
Tuesday Games Training
Main – CrossFit L2
Banded Front Squat (5×2)
New set every 2:00
work up to a heavy double
Romanian Deadlift (3×7)
New set every 2:00
3 seconds down
3 seconds up
Metcon (AMRAP – Rounds and Reps)
2 Rounds
7 …
Monday Games Training
Main – CrossFit L2
Snatch Pull (3 x 3)
Use 110% of 1 rm for all 9 pulls
New set every 2:00
Power Snatch (10 x 3)
New set every 1:00
May use touch and go technique
Use 75-80% of …
Saturday
Main – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
Women
75# Push press
35# Kettlebell swings
20″ Box Jumps
– Be safe and use step …
Thursday Games Training
Main – CrossFit L2
Clean Pull (3 x 3)
Use 1 rep max clean weight for all 3 set of 3
Clean and Jerk (4 x 2)
65%x 2
75%x 2
85%x 2
95%x 2
New set every 2:00
Metcon
…Friday Games Training
Main – CrossFit L2
Banded Back Squat (5 x 3)
New set every 2:00
work up to a heavy set of 2:00
Accessory
3 x 15 Reverse Hyper
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in …
Wednesday Games Training
Main – CrossFit L2
Banded Bench Press (5 x 3)
Accessory
50 Band Pull aparts
Tyler (Time)
5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-Pulls, 95#
Gymnastics
Accumulate 50 Strict Handstand Push-ups
…
Tuesday Games Training
Main – CrossFit L2
Banded Front Squat (5 x 3)
New set every 2:00
Work up to a heavy set of 3
Accessory
3 x 15 Banded Goodmornings
Metcon (AMRAP – Rounds and Reps)
10 Rounds
1 Minute AMRAP
5 …
