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Monday
OLY + Accumulate 12 muscle-ups and 18 strict HSPU EMOM 8 evens 40 double under Odds 12 GHD stiups Tuesday Row 1000 x 4 3 minutes rest Try to maintain pace + emom 15 min 1=7 ctb 2=12 hr pushups 3= accumulate :25 L-sit in dip support Wednesday OLY + 20 min Z1 run Friday OLY + 3 rounds not for time 4 burpee muscle UPS 6 pistols / leg alternating 8 #10 med ball ghd's Saturday 15 min amrap Front Squats @ 80% of 1 rm or #185 the lesser – 3 reps Rope Climb 15″ – 1 reps Push Ups – 10 reps
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Weightlifting
Week 6
Week 5
W/U Power Snatch from knee+OHS 3+3x5 Work Sets Snatch pull+Snatch from knee light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 3/6x6@85% of FS Day 2 W/U Power Clean from knee+Power Jerk 3+3x5 Work Sets Clean Pull+ Clean from knee + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 3x1 add wt from week 4 -10%x3x2 Day 3 Snatch from High Blocks light x3x1 mod x2x2 add weight x1x4 Clean from High Blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 3/6x6@94% of Week 5 Day 1 Note: Do Day 1 if you missed Monday Monday OLY +
Accumulate 10 muscle-ups and 15 strict HSPU EMOM 8 evens 35 double under Odds 10 GHD stiups Tuesday Endurance or Run 1200 x 3 3 minutes rest Try to maintain pace + 5 rounds for time 5 CTB pull-ups 10 HR pushups :15 L sit on paralettes (if you go to endurance class you can do your metcon while the endurance class does their strength work) Wednesday OLY + 25-30 min z1 work, not running Friday OLY + EMOM 12 evens 1-4 muscle-ups (can do bar MU here if you want to try it) Odds 2-3 pistols/leg (sub box pistols for knee issues *Casey) Accumulate 2:30 in FLR on rings (top of pushup plank with hollow body) Saturday Class at 9AM moving forward AMRAP 12 3 push press @145 5 ball slams 30-40 Rest 10 5 min amrap 7 HPC @115 7 burpee over bar Monday
OLY + 5 rounds 7 ctb pullups (kipping) 7 HSPU (kipping) rest so that all rounds can be unbroken but still for time Tuesday Row 8 rounds :90 on / :60 off for max meters 5 rounds 7 TTB / 7 kb swings (#70) american rest so that all rounds can be unbroken but still for time accumulate 10-15 muscle ups Wednesday OLY + 30 min z1 run, swim, bike (no row) Friday OLY + EMOM 14 evens 1-4 muscle ups (bar or ring)-your bigger goat odds :10-:15 second L-sit Saturday 12:00 AMRAP 3 deadlifts #255 6 pistols (can scale with pole or band) workout is an amrap. but deadlifts and pistols should be done for quality over speed) 9 burpee box jumps Rest 10:00 EMOM until failure 15 burpees Week 4
OLY for this week
This week's OLY :
Monday OLY + max strict HSPU in 34" Tuesday Endurance class (3 k time trial) + 50 toes to bar for time Wednesday OLY + 30 min z1 Friday OLY + 1 rm weighted pull up Saturday Complete 5 rounds: 45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) *Rest 3 minutes between rounds. Rest 10 min 5 rounds 10 ball slams 40-50 40 double unders Wods can be done in any order |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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