*Remember to be on time to classes! If you get to the gym early then use that time wisely and warm-up or mobilize your problem areas.
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Monday 8/24
A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 1 rep @ 75-90%
Pause 1-2 sec in receiving position before recovering.
B) EMOM x 12 min – Power clean
Min 0-3 – 2 reps @ 70-75% of 1RM Clean
Min 4-7 – 1 rep @ 75-80%
Min 8-11 – 1 rep @ 80+%
*Work as heavy as possible in the final 5 sets.
+
8 min AMRAP @ 85%:
– 5 Hang power cleans (155/105, 135/95, 95/65)
– 7 Box Jumps – SD (24/20”)
– 9 HR push-ups
Tuesday 8/25
A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Heavier than 8/14
B) Every minute, on the minute, for 18-24 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)
min 3: 6-10 Push Press (same weight)
*Longer than 8/14
Wednesday 8/26
A1) Bench press 4-6 @ 3011; R30S
A2) Romanian deadlift 4-6 @ 3011; R90-120S x 4 sets
*Heavier than 8/12
B) EMOM x 12 min:
E: 5 TnG power snatch (moderate weight)
O: 12/9 cal row
C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S
C2) DB rollback extensions x 8-10; R60S
Thursday 8/27
A1) DB Rear Foot Elevated Split Squat x 8 reps each leg @ 30X1; R45S btwn legs, and 45 before moving on
A2) Nose-to-Wall Handstand Hold x 30-34 seconds
OR Nose-to-Wall shoulder touches x 15-20 reps; R60S
A3) Dumbbell External Rotations x 8 reps each @ 2020; R60S
+
3 min AMRAP wallballs (20/14)
Rest 2 min
5 min max row for cal
Rest 2 min
3 min AMRAP wallballs (20/14)
*Score is total wallballs + calories rowed
Friday 8/28
EMOM x 10 min
E: 2-3 weighted ring dips (heavy)
OR
5-10 banded dips
O: 10-12 medball weighted V-ups
+
Every 5 min x 25 min (5 sets)
– Run 400m @ 90%
– 6-10 strict supinated pull-ups
OR
Every 7 min x 28 min (4 sets)
OR
Every 9 min x 27 min (3 sets)
Saturday 8/29
8am Masters CF
9am CrossFit
10am Level 2
11am Free Intro to CrossFit
Extra Credit
Strength
1 halting clean deadlift @ knee + 1 clean pull + 2 power cleans + 1 jerk
– rest as needed x 6 sets
Skill
EMOM x 10 min
E: 10-16 alt pistols or pistol progressions
O: 2-4 Bar MU (banded if necessary)
Conditioning
Row 500m @ 90%
– R2M x 5 sets, same pace