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CrossFit Lynchburg – Week in Advance – 9-21-2015

By September 20, 2015No Comments
Monday 
Snatch every 2 min for 20 min
2 from Hang Above the Knee w/ 2 ct pause start at 75% work up as able
3 Rounds:
10 Snatch RX + 155/95 RX 135/75
24 Alt Pistols RX/RX+ – scale to reverse lunges
 
Tuesday
Every minute, on the minute, for 5 minutes:
Front Squat
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3sets):
Front Squat
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8 – 90+% x 1 rep

Open Style Conditioning Test

27-21-15-9
Thrusters 95/65
Toes to Bar

Wednesday

Three sets, not for time, of:
Pistols x 4 (use box/ball/plates for depth control)
Wall walks x 3 reps
Barbell Roll Outs x 10 reps
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 8 Chest-to-Bar Pull-Ups
Minute 2 – 8 Burpee Box Jumps
Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (95/65 lbs)

Thursday
 
15 min to Max Complex
Clean + Front Squat + Jerk

Hill Sprints by CFL parking lot
EMOM x 12 min

Friday
Every 3 min for 27 min
Back Squat use 3RM for %
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
12 min AMRAP
60 Bar Over Burpees
30 OHS 95/65
15 C2B
If complete in time cap start over
Jerrod Ruhl

Author Jerrod Ruhl

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