Tuesday 8.21.18

Warm-up:

Coaches Choice

Strength:

Push-press
Warm-up 10xBar, 1-2 acclimation sets, then:
5×3 @75%-80%

Conditioning:

“Sky Hook”
3 Rounds
20 Hang Power Cleans, 75#/55#
20 Front Squats, 75#/55#
20 Push-press, 75#/55#

Rx’d+: 95#/65#

Last done: 12.13.17

Monday 8.20.18

Warm-up:

Coaches Choice

Prep:
Power Snatch

Workout:

“Country Mile”
1mile Run
50 Wall Balls
40 Box Jumps
30 Burpees
20 Power Snatches, 75#/55#

Rx’d+:
115#/80#

Run will be done as 4x 400m

Modified version:
1000m Run
35 Wall Balls
30 Box Jumps
20 Burpees
10 Hang Power SN

After Class Accessory:

Accumulate 150 Banded Face Pulls


7PM: Barbell

Muscle Snatch + Hang Power Snatch + Drop Snatch + Zotts Press (3+3+3+3) x 3

In between sets, do 25 banded pull aparts

Slow Snatch Deadlift+ Hang Snatch high pull+ Snatch  (1+1+1) x 5 sets

Sunday 8.19.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

5 Rounds
100′ Walking Lunge
50 Double-unders
15 Burpees
300m Run

100 Single-unders

Cool Down:

Coaches Choice

10AM-12PM: Open Gym

Saturday 8.18.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 reps:
Weight 1 – 65/45
Weight 2 – 75/55
Weight 3 – 95/65
Weight 4 – 105/75
Weight 5 – 135/95

Rx’d+:
Weight 1 – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135

10AM-12PM: Open Gym


10AM-12PM: Barbell

Warm-up:

Athletes Choice

Strength:

Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

SLOW Tempo Snatches: 4×3
*take 10 seconds to get up to the “down” position and then snatch.

Snatch: 3,3,3,2,2,1 

Behind The Neck Jerk: Work up to a heavy single for the day

Snatch Deadlift: 3×5

Friday 8.17.18

Bring a Friend Day

Warm-up:

Coaches Choice

Workout:

Teams of 2
AMRAP 20min
300m Run (together)
40 Russian KB Swings, 53#/35#
40/30 Cal Row
40 Wall Balls, 20#/14#

Rx’d+:
70#/53# KB

If solo….
AMRAP 15min
300m Run
20 RKBS
20/15 Cal Row
20 WB

Cool Down:

Coaches Choice

Thursday 8.16.18

Announcements:

Bring a Friend Friday:
Tomorrow – All classes. All skill levels are welcome

CFLW Running Club:
6pm Tonight


Warm-up:

Coaches Choice

Prep:
Deadlift
3×5 Building to your working weight

Workout:

AMRAP 15min
60 Double-unders
21/15 Cal Row
15 Deadlifts, 155#/105#

120 Single-unders

Rx’d+:
225#/155#

After Class Accessory:

2-3 Rounds
10ea Bulgarian Split Squats
(10sec pause at bottom of each)
25 Banded Pull Throughs

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