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CrossFit Lynchburg – Week in Advance 6/22/2015

By June 21, 2015No Comments

Monday

Snatch- 2×3 @ 60% 3×3 @ 70% 1×2 @ 75%

Banded Snatch Grip Deadlifts – 4×3 – go light at first and make it look just like your snatch pull each rep – not touch n go

10 Min to Complete:
21-15-9 Push Press 95/65
18-30-42 Wall Ball

Tuesday

Front Squat
1×3 @ 55% 1×3 @ 65% 4×3 @ 75%

For Time:
50 Lunges RX Pistols RX+ (alternating)
50 Dumbbell Snatches (alternating) 53/35
50 Target Burpees

Wednesday

12 min EMOM

1. 30 sec L-Sit from pull up bar- knee up hangs if no L-Sit
2. 8-12 Strict HSPU
3. 40 DU goal is unbroken

Strict Press- 1×5 @ 76% 1×4@ 78% 1×3 @ 81% 1x Max Reps @ 78%

For Time:
Strict Pull Ups- 10-9-8-7-6-5-4-3-2-1
Push Ups RX or
Strict Dips RX+ 1-2-3-4-5-6-7-8-9-10

Thursday

15 Minutes
Hi-Hang (full) Clean + Power Clean + Full Clean – work to max for the day

4 Rounds for Time:10 Thrusters 115/75 RX  135/85 RX+
20 Chest to Bar Pull Ups
30 Russian KB Swings 53/35
40 Double Unders

Friday

12 Min
6×6 Bent Over Rows + RDL
Heavy as possible with strict form
And
6×6 Split Squat – back leg on bench while holding KB’s

Then 1×20 Back Squat @ 60% + 5-10lbs (heavier than last week)

Metcon Kill Cliff Granite Games Week 2
TBD

Jerrod Ruhl

Author Jerrod Ruhl

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