Week of June2nd

 In Sneak Peek

CrossFit (BASIC/COMPETITOR below)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Front Squat Heavy 3

 

WOD:

21-18-15-12-9-6-3

HSPU

Front Squat 135/95#

Burpee over bar

*21 min cap

SKILL:

Hang Power Snatch Heavy Single

 

WOD:

5 sets for time:

10 Hang Power Snatch 75/55#

200m Row

rest 2 min

SKILL:

Deadlift 5

 

WOD:

3 rounds for time:

20m Lunge 45/25# OH

7 Box Jump 30/24”

12 c2b Pull-up

SKILL:

Pose Running Drills

 

WOD:

AMRAP 18:

200m

40 Wall Balls 20/14# @ 10ft

 

 

 

SKILL:

Bench Press Heavy 8

 

WOD

AMRAP 6:

8 Hang Squat Clean 115/75#

6 Burpee over bar

SKILL:

Yoke Walk 20m

 

WOD:

Max Unbroken Double Unders

 

rest

 

Max rep Back Squat @BW

 

rest

 

For time:

90/45# Dog Sled 100m

AMRAP 22:

3 Wall Walks

25 KBS 73/53# *Russian

40 Double Unders

 

 

BASIC + COMPETITOR:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press 5×5
  2. Ring Dip 5×5
  3. WOD

 

COMPETITOR:

A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

  1. GHD 5 x 20

 

 

BASIC:

  1. Deadlift 5×5
  2. Box Jump OTM 10; 2 jumps @ 85% of 1rm
  3. WOD

 

COMPETITR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  2. Deadlift 10 AHAP
  3. Snatch Pull High Block 10.10.10
  4. Body Row 75 Reps AFAP
  5. 5 Hang Power Clean TnG, 20 second Airdyne; rest 4-6 min x 5sets
BASIC:

  1. Press 5×5
  2. HSPU 5×5
  3. WOD

 

COMPETITOR:

A. Back Squat 5 x 10 @85% of Monday

B. Bench Press 5 x 10 @85% of Monday

  1. Standing DB Press 10.10.10.10
  2. Ring Dip 10.10.10.10
  1. WOD

 

 

BASIC/COMPETITOR: Yoga

 

BASIC:

  1. Back Squat 5×5
  2. Pull-up 5×5
  3. WOD

 

COMPETITOR:

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

B. Snatch DL 10.10.10

  1. Clean Pull High Block 10.10.10
  2. Bent rows on GHD 10.10.10.10.10
  1. WOD

 

 

BASIC:

  1. C&J 1RM
  2. Snatch 1RM
  3. WOD

 

COMPETITOR:

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

 

 

BASIC/COMPETITOR: 90 min Mobility only

 

 

 

 

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