Week 7 day 4

Posted: October 18, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

200 m run

Empty bar warm-up 3 rounds

10 hang cleans + 10 push presses + 10 JERK grip OH squats

Metcon (Weight)

EMOM x 10 mins

5 x 3 snatches @ 80%

Transition with running clock into

5 x 2 cleans + 1 jerk @ 80%

Muscle-up (If you don’t have a MU work on strict pull-ups)

10 minutes working on Muscle up work below:

A) Find max set of Unbroken bar or ring muscle-ups

B) 3 sets of @70% of max

(MAX= 4 MU. 70% = 2-3 reps for 3 sets)

Metcon (Time)

21-15-9

Wall walks

GHD Sit-ups
Alternative to GHD perfrom Toes to bar

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Week 7 day 3

Posted: October 18, 2017 in Uncategorized

26.2 CrossFit – LBN

Metcon (Time)

21-15-9

Walking Lunges

Push-ups

200m run between rounds

Front Squat (3 x 5)

Week 7 day 3

Posted: October 17, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

5 min of Double under practice

3 sets of 10 DB skull crushers, 10 DB chest flys, 10 DB bench presses

Bench Press (4 sets of 3 reps @90%)

Metcon (AMRAP – Reps)

AMRAP for 15 minutes

10 Push presses #115/85

10 Kettlebell swings 55/35

10 box jumps
RX + 70/55 KB

Bent Over SA Dumbbell Row (3 x 12)

Week 7 day 2

Posted: October 17, 2017 in Uncategorized

26.2 CrossFit – LBN

Med Ball Clean (3 x 10)

Med Ball Clean

Metcon (AMRAP – Reps)

AMRAP 10

Kettlebell swings

Wall ball cleans

Week 7 day 2

Posted: October 16, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m row

3 sets of 5 four point squat, 5 box jumps, 10 walking lunges

Back Squat (2 x 2 @ 90%)

Bulgarian Split Squat (3 x 6-8)

3 sets of 6-8 reps on each leg

Place back foot on two 45 pound plates

perform exercise with DB or KBs in hand

Metcon (Time)

3 rounds for time

50 Double under

12 turkish get-ups (6 each side) #45/25

Week 7 day 1

Posted: October 15, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run

Every 100 m perform 5 air squats

3 sets of :

3 single KB/DB OH squats

5 single arm OH presses

OLY complex max (1RM)

In 12 minutes work to a daily max in the complex

Hang snatch + OH squat
make an effort to get in a minimum of 5 quality sets

Metcon (Time)

“Diane”

21-15-9

Deadlift 225/155

HSPU
Scale for HSPU heavy DB push presses. Pick a weight that you would need to break up in sets of 6-8 reps

Pull-ups (4 sets of AMRAP)

You will used a mixed grip for the pull-ups. This means you will use one supinated grip and one pronated grip during the set of pull-ups

Strict form

Week 7 day 1

Posted: October 15, 2017 in Uncategorized

26.2 CrossFit – LBN

Metcon (AMRAP – Reps)

Teams of 2

15 minute AMRAP

5 Ring-rows

10 push-ups

15 Air squats
Partner runs 400m while other partner completes AMRAP then switch

Air Squat (3 x 12)