CROSSFIT
MONDAY
A.) DEADLIFTS (alternating*)
6,6,4,4,2,2
* Alternating=Rep 1 Conventional, rep 2 sumo, rep 3 conventional... and so on.
B.) 3 RFT
15 Powersnatches (30/25)
15 Pushups
15 Boxjumps
TUESDAY
A.) 6 RFQ of:
1.) 3x Pullups
2.) 3x Pushpress
* Load pullups with plates if 3 reps is easy
* Build load on pushpress from 60% of 1RM
B.) 10 min AMRAP
6 HSPU
6 Pullups
12 kcal Assault OR Row
WEDNESDAY
A.) Squat Complex
6 sets of:
2 Frontsquats
2 backsquats
*Go right into the backsquats after the frontsquats
*Start at 60% of front and add as you go
B.) 10 Min AMRAP
10 TTB
5 Burpees
20 Wallball
5 Burpees
THURSDAY
A.) OTM 16 min
1 Snatch
1 Clean and Jerk
*start light, add as you go
B.) 10 min AMRAP
30 kcal Row
25 DU's
10 Cleans (50/35)
5 STOH
FRIDAY
MORNING & LUNCHCLASS:
A.) 6 Rounds For Quality
- HSPU 3 reps
- TTB 3 reps
* Aim to do these as strict as possible
* use plates to scale difficulty of HSPU to own level
* Allow time to rest in between sets
B.) 3 rounds, starting new excersice OTM:
1. AMRAP Kettlebell swing (Full, 20/16)
2. AMRAP goblet squat (20/16)
3. AMRAP Russian Twist (20/16)
4. AMRAP Kettlebell Swing (half, 20/16)
5. AMRAP Rest :)
EVENING (16-19:00):
CROSSFIT OPEN WOD 19.1!!!!!!!
SATURDAY
SKILLWORK
KB-Snatches
Ring Dips
20 min AMRAP
6 Deadlifts (100/70)
7 Ring Dips
8 Burpee-Pullups
10 KB-snatches (5/side, 20/16)
20 Kcal Assault Bike (or Row)
*Scale ring Dips to bar or box-dips
______________________________
SUNDAY
3 rounds for time of:
15 bench presses
20 single-arm rows, left arm
20 single-arm db-rows, right arm
1,000-meter row
Rx:
Bench (Own Bodyweight)
DB-row (22,5/15)
Powerlifting
MONDAY
A.) Benchpress
*C-table, 3 reps
B.) Squat (paused)
*C-table, 3 reps
TUESDAY
A.) Deadlift (Prefered Style)
*C-table, 3 reps
B.) FrontSquat
*B-table, 5 reps
WEDNESDAY
A.) Strictpress
*C-table, 3 reps
B.) Benchpress (narrow grip)
*B-table, 5 reps
C.) Pullups Or Curls
*5 sets of 6-12 Reps
THURSDAY
A.) Squat
*C-table, 3 reps
B.) Deadlift (Non-Prefered Style)
*C-table, 3 reps
