CrossFit Blog

  1. 30
    Aug
    2015
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    Mon Aug 30th – Sat Sept 5th

    Monday
    Weightlifting:
    A) Jerk Balance
    EMOM 5 – 2 reps at 60%
    B) Hang Clean + Clean + Jerk
    3×1 @ 90% of last week
    C) Clean & Jerk
    5×1, progressive

    Strength:
    A) Push Press
    6×2
    B1) Pullup
    5×3
    B2) Single Side Walking KB Lunge
    5×6 steps each side
    +
    EMOM 16min
    Evens: 7 Wallballs + 7 Toes to bar
    Odds: 3 Wall Walks + 20 Double-Unders

    Tuesday
    Weightlifting:
    A) Tempo Front Squat
    7×5 @ 32×1

    Strength:
    A) Back Squat
    6×2
    B1) Romanian Deadlift
    5×8
    B2) Pushup or Dip variation
    5×5
    +
    5 Rounds:
    2min AMRAP
    7 Push Presses
    7 Burpee Lateral Bar Hops
    2 min Rest

    Wednesday

    Weightlifting:
    A) Snatch Balance
    EMOM 6 – 2 reps at 50%
    B) High Hang Snatch + Hang Snatch + Snatch
    3×1 @ 90% of last week
    C) Snatch
    5×1, progressive

    Strength:
    A) Bench Press
    6×2
    B1) Strict toes-to-bar (or leg raise)
    5×8-10
    B2) Turkish Getup
    5x 1L + 1R
    +
    5 Rounds:
    1 min Sled Push
    2 min Rest

    Thursday
    Weightlifting:
    Everyone:
    A) Catch up on a missed strength block

    +
    AMRAP 15 mins
    50m Rack Walk
    10 Medball Pikes
    200m Run

    Friday
    Weightlifting:
    A) Split Jerk
    6×2 across
    *back off 5-10% from last week’s heaviest double
    B) Back Squat
    4×2 across
    *back off 5-10% from last week’s heaviest triple

    Strength:
    A) Rack Pull from below knee
    6×2 w/ 2sec pause
    B1) Front Rack Step-up
    4×8/leg
    B2) Pullup
    4×3
    +
    Conditioning:
    Every 3mins for 5 Rounds:
    7 Burpee Over-the-box Jumps (24″/20″)
    12 Wallballs

    Saturday

    Weightlifting:
    A) Power Clean + Push Jerk
    up to 1RM for the day

    Strength:
    A) Front Squat
    up to 3RM for the day

    +

    In teams of 2/3:
    100 Goblet Squats (24kg/16kg)
    100 Push Presses (45kg/30kg)
    50 Sled Pushes

  2. 9
    Aug
    2015
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    Mon Aug 10th – Sat Aug 15th

    Monday
    Weightlifting:
    A) Jerk Balance
    EMOM 5 – 2 reps at 60%
    B) Hang Clean + Clean + Front Squat + Jerk
    up to heaviest complex for the day

    Strength:
    A) Push Press
    5×2
    B1) Pullup
    5×3
    B2) Single Side KB Front Squat
    5×5/side
    +
    EMOM 16min
    Evens: 7 Wallballs + 7 Toes to bar
    Odds: 35 Double-Unders

    Tuesday
    Weightlifting:
    A) Paused Front Squat
    up to 2RM, 2 sec pause at rock bottom
    B) 3×2 @ 80% of A

    Strength:
    A) Back Squat
    5×3
    B1) Good Morning
    5×8
    B2) Pushup or Dip variation
    5×5
    +
    50 Kettlebell Swings (24kg/16kg)
    40 Burpees
    30 Box Jumps (24″/20″)
    20 Walking Lunges
    10 Pullups

    Wednesday
    Weightlifting:
    A) Snatch Balance
    EMOM 6 – 2 reps at 50%
    B) High Hang Snatch + Hang Snatch + Snatch
    up to heaveist complex for the day

    Strength:
    A) Bench Press
    5×3
    B1) Single Arm Ring Row
    5×5/arm
    B2) Single Leg Deadlift
    5×8/leg
    +
    “Litvisleds!”
    5 Rounds:
    8 Front Squats (50kg/35kg)
    1 Sled Push (60kg/30kg)
    Rest 2:00

    Thursday
    Weightlifting:
    Everyone:
    A) Catch up on a missed strength block

    +
    AMRAP 15 mins
    100m Farmers Walk (32kg/24kg)
    10 Deadbugs
    50 Double-Unders

    Friday
    Weightlifting:
    A) Split Jerk
    5×2 Across
    *back off 5-10% from last week’s heaviest double
    B) Back Squat
    4×3 across
    *back off 5-10% from last week’s heaviest triple

    Strength:
    A) Halting Deadlift
    5×3 w/ 2sec pause
    B1) Front Rack Reverse Lunge
    4×8/leg
    B2) Pullup
    4×3
    +
    Every 3:30 for 5 Rounds
    5 Back Squats
    5 Push Presses
    5 Front Squats
    5 Bent Over Rows
    5 Deadlifts
    100m Run

    *aim for at least same weight as last week.

    Saturday

    Gymnastics Strength + Skill Practise