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Monday 8/17
A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
Tuesday 8/18
A1) Push Press TnG x 5 (tough but build each set); R20S
A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)
x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
– 8 Strict HSPU or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
– 15 HR Push-Ups (maintain midline)
– 15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
– Run 800m AFAP
Wednesday 8/19
A) EMOM x 12 min:
E: Bench press x 3-4 @ 30X1 75-80%
O: 5-10 T2B/Knee2Chest/Weighted V-up
+
3 Rounds:
– 400m run @ 90%
– AMRAP UB wallballs (20/14)
R3-4M
Thursday 8/20
A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench
Friday 8/21
A1) Deadlift x 6-8 @ 30X1 (perfect); R20S
A2) 20 UB Russian KB swings (heavy); R3M x 3 sets
+
3 sets @ 80-90%:
– Row 500/400m
– 10 DB hang cleans (35-50/15-30)
– 10 DB thrusters
– 30 Double unders
+
Optional: 3 sets for time
– 20-25 banded hamstring curls
– 30-45 sec accumulated L-sit
*Keep times consistent, sub in 90 single unders if needed
Saturday 8/22
Masters CrossFit
CrossFit
Level 2
Extra Credit
Strength
A) EMOM x 5 min:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch x 1 rep @ 80-85%
Skill
3 sets of MU skill work:
– 10 ring kips (last few add in toe-hips)
– 10 toe-hips on loose band from low rings
– 10 tuck and turnovers on tight band from low rings
Conditioning
Row 500m at 90%
R3M x 3-5 sets