All Posts By

Coach Blake

Tuesday 3.26.19

By | WOD | No Comments
Weightlifting:
Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5-5-5-5…
Front Squats (205/135#)
5-10-15-20…
Push Ups
Ring Rows
Select a challenging foot stance for ring rows (Ex: Feet directly under rings vs. feet 1ft forward from rings)

Monday 3.25.19

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If you are beat up from this weekend, use today as an active flush. If you feel good, target at 80% effort
Weightlifting:
Back Squat (Every 3:00 x5, 3 Reps @75%)
On final set, perform max reps in 1:00
Metcon (Calories)
7:00 Assault Bike
Rest 3 minutes between efforts
Metcon (Calories)
7:00 Row

 

Sunday 3.24.19

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8am Yoga
9am CrossFit LITE
10am Barbell Club
11am – 1pm Open Gym
CrossFit LITE 20 Minutes:
6R/6L 1-Arm Rows
12 Spider Pushups
6R/6L Single Leg Squats
12 Russian Swings

Continual Grind. Rest as needed between movements – focus is QUALITY, not speed.
After Party
AMRAP3
Max Strict Situps (arms crossed, feet anchored)

Friday 3.22.19

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BBG:
3 Rounds
5R/5L Turkish Getups (moderate)
:30 Arch
:30 Wall Sit
Metcon:
50-40-30-20-10
KB Swings (53/35#)
10-10-10-10-10
Bench Press (155/95#)*200m Run whenever a set is broken

Thursday 3.21.19

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Weightlifting:
Heaving Snatch Balance (Build to heavy )
Final Week of these! Try to push it
Snatch Pull (3×3 @ 110%)
Metcon (4 Rounds for reps)
Big Tabata Cardio – :40 on / :20 rest for 4x
1) Row
2) Jump Rope
3) Ski
4) Ab mat sit-ups
5) Assault Bike

Wednesday 3.20.19

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Skill:
Muscle-Up Skill Session
Drills: 3 sets: 10 –> 5 reps
1) Kip with false grip
2) Hips to Ring
3) Low Ring Transition (banded/feet)
Metcon (Time)
Muscle-Up Biathalon
3 rounds for time
800m run
12 Ring Muscle-Ups
*every break complete 10 V-ups

Scale: 10 Strict Pull-ups + Ring Dips

Tuesday 3.19.19

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Weightlifting:
Hang Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (4 Rounds for reps)
The Chate: 3:00 work / 1:00 rest x 4
2 Deadlits (315/205)
4 SHSPU
8 Box Jumps (24/20)

Crx: (365/245#) + (30/24″)

Monday 3.18.19

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Weightlifting:
Back Squat (Every 3:00 x5, 6 Squats @70%)
On final set, perform max reps in 1:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10/8 AAB
5 SA DB Hang Cluster (R)
50′ OH Carry
5 SA DB Hang Cluster (L)
50′ OH Carry

Every 25′ = 1 Rep
Rx: 50/35
Crx: 70/50

Saturday 3.16.19

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Partner Chipper!
800m Run
80 Toes To Bar (Sx: Straight Leg Raise)
500m Run
50 Burpee Dual DB Deadlifts (2×50/2×35#)
800m Run
80 Ring Dips (Sx: HR Push-ups)
500m Run
50 Synchro Single DB Squats (Crx: OHS)
Both partners run together. Split the reps however desired.
Cap: 35 min