Programming 5/6/19-5/12/19

Monday

Warmup-Complete:

3 Rounds for Quality

20 Band Pullaparts

5-10 Push ups

Bike 10/8 cals moderate

10 Push Press (Bar Rd 1 *Increase rd to rd

A)Push Press 5RM

B)AMRAP 10

Climb the ladder

10/8 Cal Ass Bike or 15/12 Cal Schwinn Bike

3 Push Press 115/75…6/9/12….

*Score Total Reps

C)Accessory: DB Bench Press

5×20 *As Heavy As Possible

Tuesday

Warmup-Barbell Drills

A)Snatch:

E2MOM

3@50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%

E3MOM

1@90%, 1@95^%, 1@100%…take a PR attempt if you hit 100% or retry a failed weight

B)Clean:

E2MOM

3@50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%

E3MOM

1@90%, 1@95^%, 1@100%…take a PR attempt if you hit 100% or retry a failed weight

Wednesday

Warmup-Complete 400m run, then

20 Box Step ups

20 Air Squats

5 Kick ups

A)Forward Sled Drag

*As Heavy as Possible Down and Back under 1 min

B)WOD: For Time

30-20-10 WB (30/20)

25ft HS Walk

20-15-10 DB Box Overs (24/20) (50/35)

25ft HS Walk

15-10-5 Strict HSPU

Thursday

Group Dynamic Warmup

A)Conditioning: AMRAP 22

5/7/9/11/13/15….

Cal Row

Cal Bike

B)Running Conditioning:

4x200m run + 20 Doubles

3x400m run + 40 Doubles

2x600m run + 60 Doubles

1x800m run +80 Doubles

Friday

Mobility/Warmup-1 min each side Pigeon or Couch

Then, Banded Glute Activation

A)Front Squat w/1 sec pause:

Build to a heavy 3 rep *higher than what you want to hit next week for 5

Then, Build to a heavy single

B) “Rambling Jackie” *Teams of 2

1000m row

50 Thrusters (75/55)

30 Pull ups

750m Row

40 Thrusters (95/65)

20 C2B

500m row

30 Thrusters (115/75)

10 Bar Muscle Ups

Saturday

9am CrossFit-Workout To Be Announced

10am Cardio Striking

Sunday

Open Gym 1-3pm

Categories: WOD

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