Strength
Front Squat
10-8-6-4-2
Conditioning
Part 1
10 Min AMRAP
20/15 Cals Assault Bike
15 Pull-ups
Part 2
20 Cal Row
15 Pushups
Author: 1nnes001
Hero Saturday August 19 2017
“Abbate”
For time:
Run Double Block
21 Clean & Jerks, 70/47.5 kg
Run, 800 m
21 Clean & Jerks, 70/47.5 kg
Run, Double Block
Friday Mashup
Skill
Muscle Ups – Transitions
– Progressions
Conditioning
21 Min AMRAP
3 HSPU
6 Chest to Bar
9 MB Slam
12 Toes To Bar
15 Cals Assault Bike
18 Dumbell Lunges 20/15kg
Finisher
Row Sprints
Thirsty Thursday
Strength/Olympic Lifting
Hang Power Snatch 3-3-3-3-3
Snatch Pull 2-2-2-2-2
Then
3 x 400m with 2 mins rest
Conditioning
10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run
Wednesday – 16/8/17
Skill – Toes to Bar
– Strict
– Kipping Swing
Strength – EMOM
Power Clean x 3 rep every minute for 7 Minutes
Conditioning
4 Min AMRAP
6 Power Cleans 75/52.5
9 Box Jumps
15 Wall Balls 10/6kg
Rest 1:30
x 4
Continue where you left off.
Tuesday 15/8/17
Skill
5-7 Minutes
Pistol practice
Strength
A. Sumo Deadlift 5-5-5-5-5
B. Weighted Pull-ups 3-3-3-3-3
or negatives for those without pullups
Conditioning
21-15-9
Sumo Deadlift High Pull 42.5/30
Lateral Burpee
Pullups
A Monday reset – 14/8/17
Strength
Strict Press 5 x 3
then
Split Jerk
5 x 1 (from racks)
Conditioning
20min AMRAP
15 Cals Assault Bike
15 Cals Ski Erg
200 Jog not run
rest 1 Min
Super Saturday 12-8-17
4 Rounds for Time
400m Sandbag Run
10 Dumbell Snatches
15 Pullups
20 Row Calories
25 Pushups
Friday – 11th August
11/8/17
Strength – Overhead Squat
5-5-5-5-5
Fight Gone Bad Style – 3 Rounds
1 Min Per Station on a continuous running clock
Assault Bike
Farmers Carry 24/16kg
Overhead Squat 42.5/30kg
Dumbell Hang Power Cleans 20/15kg
Sumo Deadlift High Pull 35/25kg
x 3
Thursday 10/8/17
CrossFit is not all about redlining every session. A good program should be about progression with some lighter based days in between intensive days. There should be a good mix of Strength, Skill and Conditioning pieces. Today is a day that is a blend of skill with the purpose of slowing people down whilst applying the right mix of work and rest to sets.
Strength
Bench Press
Strength 5-5-5-5
Size 4 x 8-10
Endurance 12+
Conditioning
Starting a new set every 5 minutes
250m Row
2 Rope Climbs
4 Strict Toes To Bar or 14 Situps
8 Handstand Pushups or 12 Decline Pushups
x 5 Sets
******* Remember to Bring socks********
