Programming 7/15/19-7/22/19

Monday

Warmup:Complete

10 Front Banded Pullaparts

10 Overhead Banded Pullaparts

10 Front Underhanded Pullaparts

Then, 3 sets of 3 Strict Press+3 Push Press+3 Push Jerks + 3 Split Jerks *Increase weight slightly each set. 

A)Strength:

Push Jerk 4×3

Split Jerk 2×1@90%, 2×1@95%

B)”BlackJack”

20 Push ups + 1 Sit-up 

19 + 2

18 + 3

…….

3+18

2+19

1+20

*25 min cap

*Wear a vest 

Health

A)Strength:

Strict Press-Build to a heavy 5

Push Press-Build to a heavy 5

B)WOD: Same…Just scale movements or reps if needed 

Tuesday 

Warmup-Running Drills

A)Track WOD

Run 1 mile *Rest 5 mins

Then, 

800m x1 *Rest 1 min

400m x 2 *Rest 1 min

800m x1 *Rest 5 mins

Then, 

Run 1 mile

Run each mile for a PR time

Run 800m/400m slightly under your mile PR pace. 

Goal=Last mile be as close as possible to your first miles time. 

Health

Rowing same distances at the gym

Or 

Run 800m *Rest 5 mins

Then, 

400m x2 *Rest 1 min

200m x 4 *Rest 1 min

400m x2 *Rest 5 mins

Then, 

Run 800m

Or

Any other running/jogging intervals for approximately 30mins 

Wednesday

Warmup-Barbell Drills

A)Squat Cleans *No TNG reps

3@70, 3@75, 2@80, 2@85, 1@90, 1@95

2 sets of 1 @100

*Only take a PR attempt if you hit 2 singles at 100%

B)”Speal vs Dutch”

10 Thrusters (135/95) + 10 Doubles

8+20

6+30

4+40

2+50

*12 min cap

C)Accessory

Thursday

A)Make Up Day

B)Partner WOD: AMRAP 22

Climb the ladder

2 KB Swings

2 Synchro Plate Burpees

4/4

6/6

8/8

10/10…..

Friday

Warmup-Complete:

30/20 Cal Bike

5 Kick Ups

20/15 Cal Bike

5 HSPU

Then, 10 Good Mornings (Bar)+ 10 RDLs (Bar)

A)Deadlift 2RM *No TnG

B)WOD: Intervals

AMRAP 5 x 3 Rounds

21 WB

15/12 Cal Bike

9 HSPU

Max Rope Climbs

*Rest 2 mins

Score=Total Rope Climbs

Health

A)Rack or Pulls from Blocks

10-8-5-3-1

B)WOD: Intervals

AMRAP 5 x 3 Rounds

21 WB

15/12 Cal Bike

21 Push ups

Max Sit Ups

*Rest 2 mins

Score=Total Sit Ups

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 3-5PM

Categories: WOD