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Tuesday, July 28, 2015 + WEEK IN ADVANCE

By July 27, 2015No Comments

CrossFit Lynchburg – CrossFit

Front Squat (1×4 @ 65% 1×4 @ 75% 4×4 @ 85%)

Sumo Deadlift (3 x 8, do stiff legged style)

Metcon (Time)

For Time:
4 Rounds
300m Run
80 DU’s
40 KB swings 53/35

WEEK in ADVANCE – July 27, 2015

Monday-

Snatch 1×3 @ 60% 1×3 @ 70% 1×2 @ 75% 1×2 @ 80% 2×1 @ 85%

Snatch Pulls w pause at kneeĀ  – Start from ground pause at knee for 2 sec finish the pull violently – 3×3 start @ 85%

“DT”
Rx
5 rds
12 Deadlifts 155/105
9 Hang Cleans
6 Jerks

Rx+
“Heavy DT”
Same as above but 205/145

Tuesday

Front Squat – 1×4 @ 65% 1×4 @ 75% 4×4 @ 85%

Sumo-Stiff Legged Deadlift 3×8

4 Rounds
300m Run
80 DU’s
40 KB swings 53/35

Wednesday

Strict Press- 1×3 @ 87% 1×2 @ 89% 2×4 @ 80% 1x Max Reps @ 80%
Rest 30 sec then
2x Max Reps HSPU (start strict continue w/ kipping until failure) 1 min between – scale to wall walks x 3
Rest 30 sec then
Ring Dips 1 x Max reps – scale to dips on box

For Time:
Toes to Bar 30-25-20-15-10-5
Wall Ball 5-10-15-20-25-30

Thursday

Cleans- work to max Complex Power Clean + Hang Squat Clean + Full Clean

21-15-9
Bar Over Hand Release Burpees
OHS 95/65 RX 115/85 RX+

Friday

Reverse Lunges 4×4
Superset w/
Wt Pull Ups 4×6

Back Squats 1×20 + 5-10 lbs if successful- 5lbs if not successful last week

For Time:
40 sit ups
20 Pull Ups
300m med ball Run
32 sit ups
14 C2b
300m Med Ball Run
24 sit ups
8 Muscle Ups
300m Med Ball Run
* 5 burpees every time ball is dropped

Jerrod Ruhl

Author Jerrod Ruhl

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