MONDAY – 140127 CrossFit- “Main Group” WU- 4:00 – Choice (Run/Row/Jump-Rope) + 6:00 – (rep by feel) Good Morning BB Lunges (staionary) Back Squat @32X1 Training- A. Back Squat – 15:00 Ramp up to a near max single. B. 10:00 AMRAP: “CF Open 11.1” 15 Power Snatch (75#/45#) 30 DU’s + 5:00 Walk Rest + 10:00 AMRAP: 200m Run 10 Bar Facing Burpees (same bar used for the PS in 1st 10:00) “Basic” WU- (12:00) 4:00 – Cyclical work of choice (Run, Row, or AD) + 6 Spider Man Lunges (10 sec hold with elbows on the ground) 30 sec Butterfly Stretch 30 sec Hamstring Stretch (Coaches choice/Leg) 30 sec Quad Stretch (Coaches choice/Leg) 30 sec Calf Stretch (Coaches choice/Leg) Training- A. Air Squat 10-15 reps @5555 x 4 sets on 1:00-1:30 rest + Tabata Air Squat (note lowest round) B. MAP7 x 2 (EST) 10:00 AMRAP: 15 RKBS 20 Mountain Climbers + 5:00 rest (walking) + 10:00 AMRAP: 200m Run 10 Onto Bumper Plate Burpees “Hybrid” Follow Main Group Program “Competition” AM-(EST) A/B-Group 7 x AD or Row – 1:30 @90% + 1:30 @Z1 (Super Easy) x 2 sets, on 5:00 Rest PM-(WL+EST) A/B-Group A. Clean & Jerk – 10:00 Build to a Near Max Single. B. Back Squat – Ramp up to a 2MFD C. 10:00 AMRAP: (CF Open 11.4) 60 Bar Facing Burpees 30 OHS (125#/90#) 10 MU’s + 5:00 Rest + 10:00 AMRAP @90% (Aer) 250m Row 60 DU’s Weightlifting- A. Sn off blocks – 3, 3, 2, 2, 2, 1, 1, 1 (building by feel) B. Power Clean – 3, 3, 2, 2, 2, 1, 1, 1 (building by feel) C. BS x 3 @53X2 x 5 sets, by feel without losing speed out og the hole
Posted on: Mon, 27 Jan 2014 12:24:06 +0000
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