Workouts for the Week of May 8th

Written by Saskpro Crossfit on May 8, 2017

Monday
Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Even: 6 Medball Cleans
Odd: 12 Russian Kb Swings -mod/heavy

Metcon: 8:00on/3:00 off x 2
200m Jog
6 Dumbbell Snatch/Arm
10 Ab-mat Situps

Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
2 (Hang Power Clean + Front Squat)

Metcon: 8:00on/3:00 off x 2
200m Jog
10 Ground to Overhead 65-85/95-115#
10 T2b/K2e or Ab-mat Situps

Warmup: 5:00 General Aerobic
Mobility: Front Rack

Strength: Every 2:00 for 16:00
Power Clean + Below Knee Hang Power Clean + Hang Power Clean + Front Squat w/ Pause in hole.

Metcon: 8:00on/ 3:00 off x 2
200m Jog
10 Ground to Overhead 95/135#
10 T2b

Tuesday
Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg
Dbl Kb Dl- 2 sets of 6/leg

Strength:
A1. DBL Kb Romanian Deadlift 4 sets of 9-12 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 14:00 Amrap
14 Kb Deadlift 12kg
7 Burpees
14 Calorie Row
7 H.R. Pushups
7 Ab-mat Situps

Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg
Dbl Kb Dl- 2 sets of 6/leg

Strength:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 14:00 Amrap @ 80% output
14 Deadlift @ 95/135#
7 Burpee Over Bar
14 Calorie Row
7 T2b/K2e or Ab-mat Situps
14 H.R. Pushups or 7 Hspu

Warmup: 5:00 General Dynamic
Mobility:Single Leg Toe Touches- 3 sets of 8/leg Single Leg
Dbl Kb Dl- 2 sets of 6/leg

Strength:
A1. Romanian Deadlift 4 sets of 6-8 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 40m Single Arm Oh Kb/Db Carry/Arm. Rest 1:00 before a1.

Metcon: 14:00 Amrap @ 80% output
14 Deadlift @ 115/155#
7 Bar Facing Burpee Over Bar
14 Hspu
7 T2b
14 Calorie Row

Wednesday
Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Half-Kneeling Single Arm Db/ Kb Press 3 sets of 12-15 reps (3111) /arm. Rest :60 before a2.
A2. Pendlay Row 3 sets of 12-15 reps (3111). Rest :60 before a1. *A barbell on a2 should be fine.

Metcon: 10:00 Amrap of:
100m Shuttle Run
7 Db/Kb Push Press/Arm- moderate
5 Box Step-up/Leg 20 inch
12 Russian Kb Swings 12kg+
Cooldown: Tabata Abs

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch
Strength:
A1. Half-Kneeling Single Arm Kb/Db Press 4 sets of 8-10 reps (3211) / arm . Rest :60 before a2.
A2. Pendlay Row 4 sets of 8-10eps. (3111).
Rest :60 before a1.

Metcon: 10:00 Amrap of:
100m Shuttle Run
10 Push Press 45-65/75-95#
10 Box Jump 20 inch
10 American Kb Swings 20/24kg

Cooldown: Tabata Abs

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Half-Kneeling Single Arm Kb/Db Press 4 sets of 6-8 reps (3211)/ Arm. Rest :60 before a2.
A2. Pendlay Row 4 sets of 6-8 reps (3111).
Rest :60 before a1.

Metcon: 10:00 Amrap of:
100m Shuttle Run
10 Push Press 65-85/95-115#
10 Box Jump 20 inch
10 American Kb Swings 24/32kg

Cooldown: Tabata Abs

Thursday
Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Goblet Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 9-12 reps.

Metcon: 3:00on/3:00 off x 4
Round 1/3:
Row for Cals
Round 2/4:
10 Wallballs M-10’, W-9’
5 Burpees
5 Ring Rows

Cooldown: 3 x :30-1:00 Front Plank

Warmup: 5:00 General Aerobic
Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 8-10 reps.

Metcon: 3:00on/3:00 off x 4
Round 1/3:
15 Wallballs M-10’, W-9’
10 Burpees
5 Pullups or Jumping Pullups
Round 2/4:
Row for Cals

Cooldown: 3×1:00 Front Plank (bodyweight) or 3 x :45 Front Plank Weighted

Warmup: 5:00 General Aerobic Mobility: Kb Ankle Dorsiflexion

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 4 sets of 6-8 reps.

Metcon: 3:00on/3:00 off x 4
Round 1/3:
Row for Cals
Round 2/4:
15 Wallballs Rx’d
10 Burpees
5 C2b Pullups. Big Cats: 3 Ring Mu

Cooldown: 3 x 1:00 Front Plank (weighted

Friday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Ring Row @ 2211 tempo
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 20-24/24-32KG
5- Side Plank :25/side

Metcon: For Time
900m Row
70 Singles or 60 Du’s
50 American Kb Swings 12-20kg
30 Box Step-ups (15/leg)
10 Ring Rows

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30 Amrap Ring Row @ 2211 tempo
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 20-24/24-32KG
5- Side Plank :25/side

Metcon: For Time
900m Row
70 Du’s or 120 Singles
50 American Kb Swings 16/20kg
30 Pullups or Jumping Pullups
10 Burpee Box Jumps 20 inch

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- 1 Arm Ring Row (6-8/arm)
3- Seated Z-Press (6-8/arm) RPE 7
4- :45 Farmer Carry 24/32kgs
5- Side Plank W/ Leg Raise :25/side

Metcon: For Time
900m Row
70 Du’s
50 American Kb Swings 20/24kg
30 C2b Pullups
10 Burpee Box Jumps 20/24

Saturday
Team Wod
Warmup: Coaches Choice
Mobility: Coaches Choice

Metcon: Partner Wod
20 Burpee Box Jumps 20 inch
200m Partner Jog
30 Deadlift @ 185/275# Scaled: 135/225#
200m Partner Jog
40 Hang Power Clean 115/155# Scaled: 85/115# 200m Partner Jog
50 Shoulder to Overhead 85/115# Scld:65/95# 200m Partner Jog