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 knee – 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
