Week of June 24th

 In Sneak Peek

CrossFit:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

WOD prep

 

“Kelly”

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

 

SKILL:

Push Press Heavy 5

 

WOD:

“WOD”

AMRAP 10

250m Row

20 KBS

40 Double Under

 

rest 5

 

x 2

*Compare to March 25th

SKILL:

High Hang.Below Knee. Full Clean 1.1.1 x max

 

WOD:

OTM 20:

Odd: 3 Squat Clean* Heavy

Even: 5 Burpee pull-ups

 

SKILL:

Heavy 3 Deadlift

 

WOD:

10 rounds for time:

10 Push-up

10 Abmat Sit-up

5 Deadlift 225/155#

SKILL:

High Hang.Below Knee. Full Snatch 1.1.1 x max

 

WOD

For time:

5 Power Snatch *heavy

20 Goblet Lunge 53/35#

4 Snatch

20 Goblet Lunge 53/35# 3 Snatch

20 Goblet Lunge 53/35#

2 Snatch

20 Goblet Lunge 53/35#

1 Snatch

CCF

Highland Games

 

SKILL:

WOD prep

 

WOD:

AMRAP 20:

10.9.8..2.1 reps of HSPU

Run 200m between sets.

*finish last round of 1 rep repeat.

*points are total reps

*Scale down is Wall Walk/Pike HSPU

 

 

 

Basic Strength + Competitor:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press 5×5 @ 50% of 5rm
  2. 15 Wall Walks
  3. WOD

 

COMPETITOR:

A1. Back Squat 5 AHAP

A2. Back Squat 5 @90% x 2

B1. Push Press 5 AHAP

B2. Push Press 5 @ 90% x 2

C1. Bench Press 5 AHAP

C2. Bench Press 5 @90% x 2

  1. 3 min Plank

 

 

BASIC:

  1. Deadlift 5×5 @ 50% of 5RM
  2. 7 x 100m Row @ 90%; rest 2 min
  3. WOD

 

COMPETITR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  1. Deadlift 5 AHAP
  2. Snatch Pull High Block 5.5.5
  3. Pull-up 5.5.5.5.5
  4. Prowler 50m x 4-6 *heavy and unbroken
BASIC:

  1. Press 5×5 @ 50% of 5RM
  2. 30 Muscle Up Progression
  3. WOD

 

COMPETITOR:

A. Back Squat 5 x 5 @85% of Monday

B. Bench Press 5 x 5 @85% of Monday

  1. Overhead Squat 5.5.5
  2. Ring Dip 5.5.5.5.5
  1. WOD

 

 

BASIC/COMPETITOR: Yoga

 

 

BASIC:

  1. Back Squat 5×5 @ 50% of 5RM
  2. Band Pull aparts 5 x 10
  3. WOD

 

COMPETITOR:

  1. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 5.5.5

  1. Clean Pull High Block 5.5.5
  2. bulgarian split squat 5 x 4-6; rest 90 seconds between legs w/DB in farmers hold
  1. WOD

 

 

BASIC:

  1. High Hang Clean & Jerk
  2. High Hang Snatch
  3. WOD

 

COMPETITOR:

  1. C&J 1RM
  2. Snatch 1RM
  3. Front Squat 3RM

 

 

BASIC/COMPETITOR: 90 min Mobility only

 

 

 

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