Friday 4/20/18

Online Qualifier Weekend!   Don’t test Corrin’s patience this weekend 🙂 for she will be under STRESSSSS!  🙂

If you are familiar with the CrossFit Games and understand how things are run, then you know this weekend is what most of us have been training the entire year for.   WIsh Corrin LUCK as she tackles 4 workouts this weekend and submits them to be judged for her chance to be top 20 in the world!!!   Currently Sitting 4th!!!!

Growth & Development

A. Back Squats 5×5, going up 5-10 lbs from last week ( we used 75% o f our 3RM )

B. 20:00 AMRAP

50 Goblet squat/ wall ball

100 single under/100 double

50 ft. bear crawl

100 single under/ 100 double

30 cal Assault bike

100 single under/ 100 double

50 ft bear crawl

100 single under/ 100 double

 

Performance

A. RDL 5×5 heavy sets across ** please go up from last week ** keep great form

B. Online Qualifier 3#  :)))))

20:00

50 Wall ball 20/14

100 DUBSKI

50 ft Hand stand walk

100 DUB

50 cal row

100 DUB

50 ft Hand stand walk

100 DUB

Thursday 4/19/18

Growth & Development

A. Every 8:00 x 4 sets

15 Burpee

250m Row

20 Goblet Squat

10 Sumo Deadlift High- Pull 65/45

20 Slam Balls

250m Row

15 Burpee

 

Performance

Round 1

6 clean and jerk 135/95

+ :30 seconds rest

5 Bar Muscle up / 10 chest to bar pull up

+ 2:00 rest

Round 2

5 Clean and jerk 155/105

+ :30 seconds rest

4 Bar muscle up / 8  Chest to bar pull up

+ 2:00

Round 3

4 Clean and jerk 175/115

+ :30 seconds rest

3 bar muscle up / 6 chest to bar pull up

+

5 Rounds for time

10 Clean and jerk 95/65

15 wall ball

10 Pull-up

Wednesday 4/18/18

Growth & Development

A. RDL x 6 HEAVY reps x 5 sets

B1. Bench Press x 2 reps Heavier than last week

B2. Ring FLR :20 seconds (superset these two movements) + 1-2:00 rest x 4 sets

C. Assault Bike Sprints x :20 seconds + 2:00 rest x 6 sets ( PLEASE SPRINT.. EARN THE REST)

 

Performance

A. Back squat 5×5 @ + 5-10lbs from last weeks 75% (3RM weight) ***please record weights for each week build out

B. Clean (pause at shin + pause above knee x 3 seconds each) Squat + Jerk  Building from 75% OF 1RM  every 90 seconds x failure or heavy enough without breaking form

C.  3 Rounds for time

500m row

16  unbroken KBS  53/35

8 Burpee box jump over

** Go for this, move fast and smooth!

Tuesday 4/17/18

Growth & Development

4:00 Amrap

6/4 bike cals

8 Front rack reverse lunge 75/55

8 hang clean

+2:00 rest

4:00 Amrap

8 Shoulder to overhead 75/55

8 wall ball/ goblet squat

150/100m row

+ 2:00 rest

4:00 Amrap

8 Kettle bell swing

100m run

8 goblet squat

+ 2:00 rest

x 2 sets

Performance

4:00 Amrap

4 hang SQUAT snatch 95/65

150/100m Row

4 bar facing burpees

+ 2:00

4:00 Amrap

4 DB Front rack Lunges  50/35

6/4 bike cals

4 DB hang cleans (each arm)

+2:00 rest

4:00 Amrap

8 wall ball 20/14 10ft target all

100m run

8 box jump 24/20

+2:00 rest

x 2 sets

Saturday 4/14/18

SATURDAY

PARTNER DAY !!!!

Growth& Development

 

A. Partner KAREN ( 150 Wallballs)  14/12

+

15/12/9

Box jump

push up

+ 20 Abmat Situps after each set

+

4 Rounds

200m Row

21 KBS

100m Farmer Carry HEAVY KB or DB

+

Partner KB 800m RUN 50/35

 

Performance

 

A.  Partner KAREN ( 150 Wallball ) 20/14

+

9/7/5

OHS 95/65

TTB

+ 25 Double under after each round

+

9/7/5

HSPU

Ring Dips

Bike Cals

+

Partner 800m KB RUN 50/35

 

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