Monday 8.27.18

Warm-up:

Coaches Choice

Prep:
C&J

Conditioning:

“Powder Keg”
AMRAP 5min
600 Meter Run
1 Round of Cindy
Max Clean and Jerks, 95#/65#

Rest 5 Minutes

AMRAP 5min
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks, 105#/75#

Rest 5 Minutes

AMRAP 5min
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks, 115#/85#

Rx’d+:
135#/95#
155#/105#
185#/135#

1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats

Score is total C&J’s

Sunday 8.26.17

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

24-20-16-12
Cal Row
Alt. DB Snatches, 35#/20#
200m Run
DB Goblet Squats, 35#/20#

Rx’d+:
50#/35#

10AM-12PM: Open Gym

Saturday 8.25.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“The Ghost”
6 Rounds
1:00min Max Cal Row
1:00min Max Rep Burpees
1:00min Max Rep Double-unders
1:00min Rest

10AM-12PM: Open Gym

Friday 8.24.18

Warm-up:

Coaches Choice

Strength:

Pausing OHS
Build to a moderate 2rep
3-count pause at bottom of each rep

Conditioning:

“Nancy”
5 Rounds
400m Run
15 Overhead Squats, 95#/65#

Thursday 8.23.18

Warm-up:

Coaches Choice

Prep:
Power Clean
In-place Lunge

Workout:

“Shipwreck”
5 Rounds
500m Row
10 Power Cleans, 75#/55#
16 In-place Lunges, 75#/55#
24 Ab-mat Sit-ups

Rx’d+:
95#/65#

ACA:

2-3 Rounds
90sec Framer Hold, AHAP
25-35 Banded Tricep Extensions

Wednesday 8.22.18

Warm-up:

Coaches Choice

Prep:
DL
Pull-up

Workout:

“Half Bad”
AMRAP 18min
30 Deadlifts, 135#/95#
15 Pull-Ups
20/15 Cal Row
15 Pull-Ups

Scaled: 
95#/65# Deadlift
Jumping Pull-up

Rx’d+:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike (30/21 Cal Airdyne/Stairbike)
10 Chest to Bar Pull-Ups

Accessory:

2-3 Rounds
25 Hollow Rocks
25 Bent Over DB Rows
25 Glute Bridges


7PM: Barbell

Hang Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (3+3+3+3) x 3

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. 

Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets

Clean Pull: 4×4 @ 95% of best clean

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