Monday Games Training
Main – CrossFit L2
Snatch Pull (3 x 3)
use 1 rm snatch loading for all 3 sets of 3
new set every 2:00
Snatch (3 x 2, 1×1)
New set every 2:00
2@65% 2@75% 2@85% 2@ 95%
Sunday
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
Rengade Row Chipper (Time)
100 Renegade rows 35/20 (R-1, L-2)
75 …
Friday Games Training
Main – CrossFit L2
Banded Back Squat (5 x 5)
New set every 2:00
Work up to a heavy set of 5
Romanian Deadlift (3 x 7)
new set every 2:00
3 seconds down, 3 seconds up on each rep…
Thursday Games Training
Main – CrossFit L2
Clean Pull (3×3)
new set every 2 min
use 90% of max clean for all reps
Clean – 3 position (5×3)
high hang, above the knee, below the knee full squat clean after last clean end …
Wednesday Games Training
Main – CrossFit L2
Banded Bench Press (5 x 5)
New set every 2:00
2 Red mini bands
work up to a heavy set of 5
Score weight on the bar
Bent Over Row (3 x 7)
New set every …
Tuesday Games Training
Main – CrossFit L2
Banded Front Squat (5 x 5)
New set every 2:00
Use 2x red mini bands
Score weight on bar
Work up to a heavy set of 5
Accessory
Reverse Hyper 3 x 15
Metcon (AMRAP –
…Monday Games Training
Main – CrossFit L2
Snatch Pull (3 x 3)
New set every 2 min
3x singles
Use 90% of 1 rm snatch max for all 9 lifts
Snatch- 3 position (5 x 3)
High hang,above knee, below knee full squat …
Saturday
Main – CrossFit
Santora (3 Rounds for reps)
3 rounds
1 minute at each station
Max reps
Squat clean 155/100
20′ shuttle (sprint forward then backwards 20′ = 1)
Deadlift 245
Burpees
Jerk 155/100
Rest 1 minute
Score total reps…
Friday Games Training
Deload week
Main – CrossFit L2
Metcon (Time)
For time
50 Handstand push-ups
Prison Rules Thruster (Time)
2 Thruster (off the deck) 135/95
Every :15 x 16 rounds
Credit Hyperfit training for this protocol
Gymnastics
10 Minutes
Every minute on …
Happy Thanksgiving
Main – CrossFit
No classes today
…
