1) Muscle snatch – 3x3@40%
2) Cluster- 5x2@65% 1rm Clean and jerk
30-20-10
Dumbbell Snatch each arm 50,35
Calorie Bike or Row
After Party: Strict Pull Ups- 6x8… weight if necessary.
Thursday 6-22-18
Thursday
1) Back squat – 4x2@85%
2) Push press - 5x4@78%
Followed by:
EMOTM 16
15 GHD Sit Ups
50 Double Unders
10 Burpee Over Bar
10 Dips
*Try and give yourself at least 5 seconds to transition to next station.
After Party: 3x5 Jumps Squats immediately followed by 50 walking lunges. Light load of any.
Wednesday 6-21-18
Wednesday
“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:
500/400 Meter Row
25/15 Calorie Assault Bike
Tuesday 6-19-18
Tuesday
You Choose…
1) Build up to a 5rm Front Squat for the day.
Followed by:
“Nose Bleed”
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)
Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.
OR…
“Barbell Mayhem”
1) Snatch - max for day
2) Clean & jerk - max for day
3) Front squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.
Monday 6-18-18
Monday 6-18-18
Strength/Oly
You Choose…
1) Snatch balance - max for day; 4x3@70%
2) Power snatch + snatch – 5x1+1@75%
Or
1) Bench Press- 5x5@75%
2) Banded Tricep Extensions-5x12
Followed by:
4 sets:
3 Box Jumps ( high as possible)
12 Pull Ups
200 M Run
1 min rest between rounds
After Party: Weighted Planks 4x:30
Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.
Saturday 6-16-18
1) Front squat – 5x3@78%
25-15-10
Toes 2 bar
Front Rack walking Lunges 95,65 * Each Leg
Hand stand push ups
Oly
1) Jerk - max for day; 2x2@85%
2) Snatch pull – 3x3@90%
3) Front squat – 5x3@78%
4) Weighted Planks- 4x:30
Thursday 6-14-18
Back squat – 5x3@83%
Push press – 5x5@76%
WOD:
Jackie
1000 m row
50 Thrusters 45,35
30 Pull Ups
Tuesday 6-12-18
Snatch – max in 12 minutes
Clean – max in 12 minutes
Back squat – max in 12 minutes
Notes: 5 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.
Monday 6-11-18
1) Front squat - 5x3@75%
2) Jerk - max for day. Keep it CLEAN. Dropsets at -10% for a single and -20% for 2 sets of 2.
WOD
30-20-10
Wall balls 20,14
Push press 95,65
After Party(DIY)- RDLs- 4x10 moderate load.
Friday 6-8-18
Squat Clean Thruster
Build to a Heavy Single
“Drop Top"
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)