Wednesday Games Training
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality
:30 L-sit
40ft Handstand walk
3 skin the cat
Prision Rules Snatch (No Measure)
2 power snatch 135/95
Every :15 x 16 rounds
Credit Hyperfit training for …
Tuesday Games Training
Deload Week
Main – CrossFit L2
Metcon (Time)
5 Rounds for time
9- Front squat 185/115
3- Rope climbs
Accessory
10 Minutes
Every minute on the minute
10- Wallball 30/20
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| From November 26, 2013 |
Monday Games Training
Deload Week
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality
:30 L-sit
40ft Handstand walk
3 skin the cat
Prison Rules Clean and Jerk (No Measure)
2 Power clean and jerk 135/95
Every :15 x …
Sunday
Main – CrossFit
Gymnastics
10 Minutes
Every minute on the minute
1- Rope climb
Metcon (Time)
For time
21- Kettlebell snatch right 53/35
21 Kettlebell snatch left
21 Toe to bar
15 Kettlebell snatch right
15 Kettlebell snatch left
15 …
Saturday
Main – CrossFit
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlits, 275#
13 Push-ups
9 Box Jumps, 24″…
Friday Games Training
Main – CrossFit L2
Front Squat (5 x 3)
work up to a heavy set of 3
Accessory
3 x 7 Glute Ham Raises
Metcon (Time)
100 Double Under Buy in:
5 Rounds for Time:
30 Wall Ball
5 Power …
Thursday Games Training
Main – CrossFit L2
Snatch- 3 position (5 x 1)
New set every 2:00
High Hang, Above the Knee, Below the Knee
Hang Power Clean (5 x 3)
New set every 2:00
work up to a heavy set of 3…
Wednesday Games Training
Main – CrossFit L2
Bench Press (5×2)
New set every 2:00
work up to a heavy set of 2
Accessory
50 band pull aparts
Metcon (Time)
10 Rounds for Time:
2 Muscle Ups
4 Burpees
8 KBS 70/53 (American Swings)…
Tuesday games training
Main – CrossFit L2
Back Squat (5 x 2)
New set every 2:00
work up to a heavy double
Accessory
Reverse Hyper
3 x 15
Metcon (Time)
21-15-9
One arm kb thruster right 53/35
One arm kb thruster left
Chest …
Monday Games Training
Main – CrossFit L2
Power Snatch (4 x 3)
New set every 2:00
improve loading from last week
Lock in the same loading for all 4 sets
5:00 transition to clean and jerks
Clean and Jerk (4 x 3)
New …
