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UPCOMING WEEK

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MONDAY 3.13.2017

 

STRONG

Warm-up

100 Double Unders for Time

 

CONNECTIVITY

Hollow Body Holds

4 X 0:45/0:15

 

STRENGTH

Back Squat

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

 

 

METCON-BURN

 

CONNECTIVITY

Ring Rows

3 sets of 15 reps

Hold top position or 3 count.

Rest 1 minute between sets.

 

Metcon

 

17 minute AMRAP

1 ROPE CLIMB

10 BURPEES

20 KB SNATCH 24/16

30 DOUBLE UNDERS

 

 

TUESDAY 3.14.2017

 

STRONG

 

Warm-up

Pull Apart (Band)

20 reps. Slow and controlled.

 

STRENGTH

Bench Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

 

 

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

0:60 HOLD

 

CONNECTIVITY

Handstand Holds

0:60 HOLD

 

Metcon

ALTERNATING EMOM FOR 18 MINUTES

5 POWER SNATCH 95/65

10 BOX JUMPS

add weight (5-women/10-men) pounds each round

if you fail on the power snatch, switch to power cleans and keep adding weight

 

 

WEDNESDAY 3.15.2017

STRONG

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees

Pull to Above Knees

Pull to High Hang Over

Pull to High Pull

Pull to Muscle Snatch

 

3 X EMPTY BAR ONLY

2 X 30% 1RM SNATCH

 

Weightlifting

3 Position Snatch

WARM UP TO 80%

THEN 3 POSITION SNATCH

HI HANG OVER

ABOVE KNEE

FLOOR

EMOM FOR 7 ROUNDS

 

 

METCON-BURN

 

CONNECTIVITY

SEATED KNEE TUCKS (No Measure)

3 SETS OF 20 UNBROKEN

REST 0:60 BETWEEN SETS

 

Metcon

10:00 AMRAP of:

2 Power Cleans 135/95

10 Double-Unders

 

4 Power Cleans 135/95

20 Double-Unders

 

6 Power Cleans 135/95

30 Double-Unders

 

8 Power Cleans 135/95

40 Double-Unders

 

10 Power Cleans 135/95

50 Double-Unders…

 

Continue increasing reps by 2 Power Cleans and 10 Double-Unders for the remainder of the 10:00.

REST 5 MINUTES

 

THEN:

 

3 MINUTE AMRAP

CLEAN AND JERK 135/95

 

 

 

THURSDAY 3.16.2017

 

STRONG

Warm-up

500 m row at warm up pace

 

MOBILITY

Scorpion Stretch

8 reps each side

 

MOBILITY

Reverse Scorpion

8 reps each side

 

STRENGTH

Deadlift

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

 

METCON-BURN

CONNECTIVITY

AirSquats

HEELS TOGETHER

2 SETS OF 25 REPS UNBROKEN

REST 0:60 BETWEEN SETS

 

Metcon

KAREN DOES PUSH UPS

150 WALL BALLS FOR TIME

EMOM 3 PUSH UPS STARTING AT 0:60

 

 

 

FRIDAY 3.17.2017

STRONG

Warm-up

Handstand Complex

0:30 Nose Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

 

STRENGTH

Barbell Front Raise

3 sets 8 reps as heave as possible

 

STRENGTH

Shoulder Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

 

 

Metcon

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

50 SIT UPS

 

CONNECTIVITY

UNEVEN PUSH UPS

2 SETS OF 20 ENEVEN PUSH UPS

1 hand on the med ball 1 hand on the floor

 

 

Metcon

CrossFit Open 17.4