Monday 8/7/17

Growth & Development

  1. Push press heavy set of 10 (up 5-10 from last week) + 90% 3×3
  2. Front squat 3 reps heavy across ( 5-10 up from last week) x 3 sets

+ 2 sets

20 hand release push up

200 m run

20 burpees

200m run

20 air squats

 

Performance

  1. 15:00  Establish a heavy clean for the day
  2. 15:00 Establish a heavy Split jerk for the day

+ 3 rounds

400m run

25 double under

20 Kb snatches 53/35

 

Thursday 8/3/17

#conditionedbycorrinThursdays

Growth & Development

  1. 3:00 on the clock

400m run + 15 Shoulder to overhead 75/55  x 4 sets

2.  Teens & Masters CrossFit Games Workout “Assault Lunge”

For time

40/30 Cal Assault bike

100ft DB OH walking lung (1 single DB 80/55) Scaled would be 55/35 or Plate overhead

 

Performance

  1. 3:00 on the clock

15/12 assault bike cals

8 shoulder to overhead 115/75

8 front squats 115/75 x 4 sets

2.  Teen & Masters CrossFit Games Workout ” Assault Lunge”

40/30 Row calories

100 Ft OH walking lunge ( 1 single DB 80/55) Scaled 55/35, or plate OH walking lunge

Wednesday 8/2/17

Growth & Development

Strength

  1. 1 rep max back squat  20 minutes to establish this

 

Conditioning

3 rounds (as fast as possible)

500m row

25/20 assault bike calories

+ 4:00 rest between sets

 

Performance

Strength

  1. 3RM Back squat + 1 set of 3 @ 90% of max set

Conditioning

3 sets

50 double under

20 box jumps

20 Kb swings 53/35

50 double under

+ 4:00 rest between sets

Tuesday 8/1/17

Growth & Development

Snatch Skill work

32:00 EMOM

Minute 1=  50 single under

Minute 2= 12 Kb swings + 6 burpees

Minute 3= 6 straight leg raises or toes to target  + 6 burpees

Minute 4 = Rest

 

Performance

Snatch skill work

32:00 EMOM

Minute 1= 8 OHS + 6 lateral Burpees 95/65 , 75/55

Minute 2= 12 Alternating DB snatches 55/35

Minute 3= 6 toe to bar + 6 lateral burpee

Minute 4= Rest

Monday 7/31/17

Growth & Development

Strength

  1. heavy set of 10 push press + 90% of 10 rep and perform 3 reps every 2:00 x 3:00
  2. Front squat @30×1 x 1 rep + 2 reps no tempo x 3 sets going 5-10 lbs heavier than last week

Conditioning

3 sets

10 assault bike calories

20 med ball squat cleans

30 ft. plate OH walks

 

Performance

Strength

  1.  Split jerk x 1 rep with 3 second pause in dip + 1 jerk no  pause Every 2:00 x 10:00
  2. Front squat heavy set of 10  5-10 lbs more than last week  + 1 set of 10 @ 90% of the heavy 10 weight

Conditioning

For time

30 clean and jerks 115/75

20 calorie row

10 bar muscle up / (15 pull ups )

 

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