——————–

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

——————–

Monday 8/10

A) Every minute, on the minute, for 10 minutes:

– Split Jerk x 2 reps @ 70-80%

Footwork should be perfect at this weight!

B) Every 4 minutes, for 20 minutes (5 sets) for times:

– 12/9 cal row

– 4 Power cleans @ 70% of 1RM clean

– 4 Front squats

– 4 Shoulder to overhead

 

Tuesday 8/11

Every 6 minutes, for 24 minutes (5 sets) for times of:

– 10 Alternating Single-Arm DB Snatch (50-75/20-45)

– 8-12 Pull-Ups (UB if possible)

– 400 m run

OR every 8 min for 32 min (4 sets)

OF every 10 min for 30 min (3 sets)

+

3 sets not for time of:

– Single arm dumbbell row x 8/arm @ 2111

– R30S

– Hollow Hold x 30-45 seconds

– R30S

 

Wednesday 8/12

A1) Bench press 6-8 @ 3011; R30S

A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets

+

2 rounds for time of:

– Row 500 Meters

– 20/15 Hand-Release Push-Ups

– 30 Russian KB Swings (53/35)

– Run 400 Meters

 

Thursday 8/13

A) Build to a heavy set in 8 min of:

– 1 hang power snatch + 1 power snatch (not TnG)

B) EMOM x 10-12 min

E: 5 TnG power snatch (tough but technically sound)

O: 5 burpee + box jump – SD (24/20”)

C) 3 sets not for time:

– Dumbbell external rotations x 8-10/arm @ 2020

– Rest 60 sec

– L sit accumulation 30-60 sec

– Rest 60 sec

 

Friday 8/14

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+%

B) Every minute, on the minute, for 18 minutes:

min 1: 10-20 Double-Unders + 10 UB Pull-Ups

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/35)

min 3: 6-10 Push Press (same weight)

 

Saturday 8/15

8am – Masters

9am – CrossFit

10am – Level 2

11am – Free Intro Class

 

Extra Credit

Strength

5 sets of:

– 1 halting clean deadlift (pull bar off ground but stop at pockets)

– 1 clean pull

– 2 power cleans (not TnG)

 

Skill

Three sets, not for time, of:

– Bar muscle ups x 3-6 reps (may use band assistance)

– Freestanding handstand hold x 30 seconds (use assistance if needed)

– Double unders x 30-40 reps

 

Conditioning

– Row 1,000m at 85% pace

– Rest 5 min x 4; keep same pace