Monday oly Tuesday Emom 10 3 muscle ups evens 6 pistols odds At 0:00 Complete 3 rounds 6 power snatches #115 12 box jumps "24 At 5:00 Complete 3 rounds 5 front squats #155 35 double unders At 10:00 Complete 50 KBs 1.5 pood 50 wall balls *try to go unbroken Wednesday Oly + 20 min z1 jog Friday Oly + 80 burpees for time 6" target Saturday Open wod :) Find out when you get there !
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Monday Oly + 12-9-6 C+J #115 (Grace style) Burpee pull-up 10"-1' above reach Tuesday At 0:00 21-15-9 Box jump 24" Wall ball" At 5:00 21-15-9 KBs 1.5 pood Thruster #75 At 10:00 21-15-9 Row calories Double kb front squats 1 pood/hand Wed: Z1 take it easy Thursday If you want Every hour on the hour from when you wake up until bed 20 unbroken push ups. Otherwise take and extra rest day. Friday Oly + 10 min Amrap 1 muscle up 1 power clean #165 , 2 muscle ups 2 power cleans, 3 & 3 .. Saturday Work to heavy tng (2) shoulder to overhead 8:00 from empty barbell 5:00 Amrap 7 toes to bar 7 power snatch #95 Rest 5:00 5:00 Amrap 15 deadlifts 10 hang Power cleans 5 thrusters #95 Mon: Oly, follow oly squats + 100 wall balls for time note how many breaks you take Tuesday 5 power cleans + 200m run Heavy unbroken sets try to climb slightly 4 rounds rest idea is to go tng Rest 1:30 Rest 5 (6:30 total) 5 power snatches 40 double unders Four rounds rest 1:30 Heavy ub snatches 3 min FLR Wednesday Oly + 30 TGU not for time 20 kg Friday Oly + 3 rounds for time 10 HSPU 10 toes to bar 5 pistols/leg 5 muscle ups Saturday Work to heavy thruster not 1rm 90-95% 3 rounds for time 800m run 20 thrusters #115 20 pull-ups Mon. Oly 3 x 4 light explosive squats 50% tops Tuesday Endurance class or 400 x 10 must descend in pace each set. Every second over is a 5 burpee penalty. Rest 2 min + Amrap muscle ups in 7 min, cap at 30 or 3 failed reps + 3 x 3 high box jumps (before runs) Wednesday Oly Rack 110% of your 1 rm walk out of the rack hold the bar for 10-15 walk back x 3 rest 3:00 25m z1 non running Friday Oly + 3 x 3 jump squats with barbell 3 x 3 explosive squats with 50% of 1rm + Amrap HSPU in 5 min 34" width Cap at 50 Saturday Find 1 rm back squats Double pyramid Helen Run 1200 63 KBs 36 pull-ups Run 800 42 KBs 24 pull-ups Run 400 21 KBs 12 pull-ups |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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