Sunday
Main – CrossFit
Metcon (AMRAP – Reps)
5 Rounds
:15 Deadlift 275/185
:45 Rest
:15 Thruster 115/75
:45 Rest
:15 Burpee
:45 Rest
Score total reps
…
Saturday
Main – CrossFit
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed …
Friday Games Training
Main – CrossFit L2
Front Squat (5×3)
work up to a heavy set of 3
new set every 2 min
Romanian Deadlift (3×7)
new set every 2 min
keep strict form
Metcon (Time)
5 Rounds for time
5 squat cleans …
Thursday Games Training
Main – CrossFit L2
Power Snatch (5×1)
1 round is 1 power snatch + 1 overhead squat + 1 full snatch
new round every 2 minutes
Hang power clean and push jerk (5×3)
new round every 2 minutes
Metcon (Time)
…Wednesday Games Training
Main – CrossFit L2
Bench Press (5 x 3)
new set every 2:00
work up to a heavy set of 3
Bent Over Row (3 x 7)
new set every 2:00
Metcon (Time)
For Time:
1000m Row
75 Wall Ball…
Tuesday games training
Main – CrossFit L2
Back Squat (5 x 3)
Work up to a heavy set of 3
New set every 2:00
Accessory
3 x 15 Banded goodmornings
New set every : 90
Metcon (AMRAP – Rounds and Reps)
As many …
Monday Games training
Main – CrossFit L2
Power Snatch (4 x 3)
New set every 2:00
4 x (3 oly singles)
Try to increase weight from last week
Lock in loading for all 4 sets
Clean and Jerk (4 x 3)
New set …
Sunday
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 Minutes
7- Deadlifts 185/115
9 – Burpees
11- Toe to bar
1000m Row (Time)
Max Effort 1000m Row
Kate lonsinger Hot for the holidays …
Saturday
10 Rounds for load and time
1- Clean and jerk
5- Pull-ups
10- Push-ups
15- Air squats
…
Friday Games Training
Main – CrossFit L2
Front Squat (5 x 3)
New set every 2:00
Progressively ramp up to a heavy set of 3
Next week try to add 5lbs
Accessory
3 x 7 Glute Ham Raise
New Set every 2:00
