041216-Tuesday

The Script: Tuesday 4/12

 

The Warm Up: 8:00                (10:00)

Back Corner Run

And then, Rounds of 

10 EB Deadlift

10 Bar Hops

10/7 Push Ups

5 Tuck Jumps

 

The Strength: Deadlift 2 Rep Max         (30:00)

 

The Conditioning: 4 RFT                (20:00)

200m Run

2 Lap Farmers Cary (70#/53#)

200m run

1 Lap Bear Crawl

-1 Lap equals down and back in the gym. Leave space from the door to the starting line and from the end line to the back wall. Place cones to mark the end lines. Have them go around the cones. 

 

The Extra Work: 

5x ME Strict Pull Ups

5x15 Hollow Rocks

030716-Monday

The Strength: Back Squat 3x8 (30:00)

-use 10RM from 1/15 or what you worked up to in the 3x7 the following week

 

The Conditioning: 10:00 AMRAP

9 Wall Balls

7 Heavy Kb Swings (70#/53#)

5 Box Jumps (24"/20")

3 HSPU

 

Accessory: 4xME Strict Pull Ups OR 4xME Banded Pull Ups with a pause at the bottom and the top

021716-Wednesday-CrossFit

Strength: Front Squat 5 RM w/ 30 Russian Twists (45#/25#)

- Spend 30:00 finding today's five rep max in the front squat. After your first 3 warm up sets, follow your squats with a set of 30 Russian Twists (at speed). There is no rest between the squats and the Russian Twists. After the twists rest 2:00 before hitting your next set of squats. Your goal is to collect 5 sets of 5, increasing weight overtime and ending with 2 challenging sets. 

 

MetCon: 5 RFT

12 Russian Swings (70#/53#)

6 Strict Pull Ups

36 Double Unders