PERFORMANCE WORK JAN 7 TO JAN 11

Week 2:

 

Strength:

  1. Back Squat  – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
  2. Front Squat  – [email protected]%, [email protected]%, [email protected]%, [email protected]%
  3. Back Squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%

 

Olympic:

A)

1) Power snatch: Work up to 65% of your 1 RM power snatch (Should only take you 5-10 minutes), then:

2) Touch and go snatch: 10 rounds – Every 30 seconds, complete:

-3x TnG snatch @ 70% 1 RM

3) Deadlift: Warm up, then:

-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

 

B)

1) Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)

2) Back squat: Work up to a 1 rep max.

 

C)

1) Clean complex: 10 rounds – Every 2:30 minutes, perform:

-1x squat clean + 2x front squat + 3x thruster (Work up to a max for the day)

2) Push Press: Work up to a 1 rep max.

 

Gymnastics:

A)10-8-6-4-2 not for time

Strict Pull Up AHAP

Strict Ring Dips AHAP

 

  1. B) 10 Rounds

AMRAP 1 min

7 Strict HSPU

Max Ring Muscle up

Rest 1 min between rounds

 

Engine:

  1. A) EMOM 14 min:
    • Min 1 – 15/12 row cals
    • Min 2 – 15 wall balls 20/14

 

  1. B) EMOM 15 min:

Min 1 – max bike cals

Min 2 – 40 DUs

Min 3 – 15 ab mat sit-ups

 

Midline:

A)3 rounds:

-60 second weighted plank (AHAP)

-60 second rest

-60 second chine plank hold, face up (AHAP)

-Rest as needed

 

B)

For time:

-100m 2-arm OH KB carry (2x 1.5pood/2×1pood)

-100m 2-arm front rack carry (2x 1.5pood/2×1pood)

-100m 2-arm farmers carry (2x 1.5pood/2×1pood)

-100m 1-arm farmers carry, 50m right arm/50m left arm (2x 1.5pood/2×1pood)

 

C)

3 rounds, not for time:

-5x Pause weighted GHD sit ups (20#/14#…pause for 3 seconds in bottom/full extension position, then explode up)

-6x good morning (AHAP)

 

Monostructural/aerobic capacity:

  1. A)   10 rounds for max calories of:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds

There is no rest between rounds.

 

  1. B) 5 x Row 1k
  • Notes: Rest 2 min between efforts. Goal is to stay within :10 sec on each interval

 

  1. C) Bike 300 cal
  • Notes: Goal is sustained effort and maintained RPM
By |2019-01-07T14:35:50+00:00January 7th, 2019|Blog, crossfit, Fitness, Weights|