monday
OLY + 3 rounds 50 double unders 15 pullups ctb Tuesday 800 x 4 rest 2:00 Emom 16 min Evens 5 ttb Odds 5 ring dips Wednesday Oly + squats Friday OLy no squats , you're maxing your clean and jerk tomorrow. 20 min z 1 after oly Saturday 9 min Amrap 5 power snatch 115/75 10 deadlifts 15 toes to bar 6 min AMRAP 1 rm clean and jerk from an empty barbell.
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Monday:
Oly + 4-6 back squats x 5 rest 3:00 start at 70% and build slowly Tuesday : Endurance or 800x3 with 3 minutes rest + Every 2 minutes until failure or 10 rounds 2 muscle ups (sub 1 muscle up or 3 strict ring pullups or strict ring dips). Do not scale once the workout starts meaning if you start failing muscle ups stop the workout, 4 hand stand push-ups , 8 KBs 2/1.5 Wedneaday Oly + 5 rounds 6 s2oh 135/95 6 burpee box jump overs 24/20" Thur / Fri off Saturday Long slow cardio or comp class (Row 500 21 burpees over rower run 400) x 3 Monday: OLY + skip back squats and do 4-6 x 4 back squat build to heavy set with out a belt A1: 5 power snatch 135/95 rest :20 A2: 8-10 kipping HSPU rest 3:00 x 4
Tuesday 5 sets 4-6 wide grip pull-ups rest 1:00 4-6 neutral grip dumbbell bench press rest 2:00 + 4 min max meters rower rest 2:00 x 3 keep meters consistent Wednesday OLY + bike or run easy pace 20-25 min Friday OLY + 5 rounds 5 heavy front squats from the ground 10 burpees over (facing the bar) rest 2:00 between rounds no belt Saturday : 20 min muscle up technique work then 14 minute amrap 200m run 15 pull-ups 400m run 15 CTB pullups 800m run 15 muscle UPS Monday: OLY + A1: 5 OHS 135/95 rest :20 A2: AMRAP strict HSPU -2 rest 3:00 x 4
Tuesday 5 sets 6-8 wide grip pull-ups rest 1:00 6-8 neutral grip dumbbell bench press rest 2:00 + 1:00/1:00 x 10 (20 min row for max meters) Wednesday OLY + bike or run easy pace 20-25 min Friday OLY + 3 rounds 5 dead lifts 7 TTB 50 double unders rest 2:00 x 3 Saturday : Team wod: 800 m run (in 400m relays) 80 TTB (partner hangs from rig) 80 Burpee box jump overs (switch every 10) 8 synchronized cleans must have rack position control together 195/135 build to a heavy strict press
+ 21-15-9 Box jump 30/24 Burpee pullup 10-12" higher than standing reach X3 double unders (63-45-27) |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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