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UPCOMING WEEK

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MONDAY 7.24.2017

 

STRONG

Back Squat

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

METCON-BURN

 

CONNECTIVITY

Abs Eddie’s fast

25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups

 

 

Metcon

Grace

For Time:

30 Clean and Jerks, 135 / 95

 

 

Metcon

Max Effort 1-Mile Run

TUESDAY 7.25.2017

 

STRONG

 

Bench Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

METCON-BURN

 

Fast Eddies Ab Routine

25 sit-ups

25 4-count flutter kicks

25 sit-ups

25 leg raises

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 crunches

25 sit-ups

25 twists

25 sit-ups

25 4-count flutter kicks

 

 

Metcon

Isabel

For Time:  30 Snatches, 135/95

 

Metcon

CrossFit Games Open 12.1

7-Minute AMRAP of:

Burpees to a 6″ target

WEDNESDAY 7.26.2017

 

STRONG

 

Warm-up

Clean High Pulls

3 sets of 3 reps @ moderate weight

 

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

 

WEIGHTLIFTING

3 Position Clean and Jerk

Warm up to 75-80% of 1RM

Then 3 position Cleans + 1 Split Jerk

Below Knee

Above Knee

Hi Hang Vertical

 

 

METCON-BURN

 

CONNECTIVITY

Abs Eddie’s fast

25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups

 

Metcon

Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 24/16

12 Pull-ups

 

 

Metcon

Max Effort 1000m Row

THURSDAY 7.27.2017

 

STRONG

 

Deadlift

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

METCON-BURN

 

CONNECTIVITY

Fast Eddies Ab Routine

25 sit-ups

25 4-count flutter kicks

25 sit-ups

25 leg raises

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 crunches

25 sit-ups

25 twists

25 sit-ups

25 4-count flutter kicks

 

 

Metcon

Diane

21-15-9

Deadlifts, 225/155

Handstand Push-ups

 

Metcon

100 Kettlebell Snatches for time

24/16kg

Partition any way you’d like. Must do 50r/50l

FRIDAY 7.28.2017

 

STRONG

 

Shoulder Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

STRENGTH

 

Upright Row

4 Sets of 5 reps

Heavier than last week

 

 

METCON-BURN

 

CONNECTIVITY

Abs Eddie’s fast

25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups

 

 

Metcon

Fran

21-15-9

Thrusters, 95/65

Pull-ups