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CrossFit Lynchburg – Week in Advance 9-7-2015

By September 7, 2015No Comments

Tuesday

Front Squat – Every 2 min

2x 60%
2x 65%
2x 70%
1x 75%
1x 80%
1x 85%
1x 85+%

Every 90 sec for 6 sets

Split Jerk x 1

Hill Sprints EMOM x 10 – hill beside CFL shorter but steeper

Wednesday

12 min EMOM

Rack Rows x 6
Wt Jack Knives x 10
Nose to wall holds x 20 sec or 20 taps

21 min EMOM

Min 1 – 30 DU + 10 Pull Ups
Min 2- 10 Front Rack Lunges 95/55
Min 3- 12 Push Press 95/55

At 21 min

3 rds for time
30 DU
10 Pull Ups
10 Front Rack Lunges
12 Push Press

Thursday
15 min to work to max complex

Clean Pull w/ Pause at Knee + 2 Power Cleans + Jerk start @ 65% of clean max and build from there

Then

10-9-8-7-6-5-4-3-2-1 T2B
1-2-3-4-5-6-7-8-9-10 Power Snatch 95/65

Friday

Squat
5 reps @ 60% of 3RM
3 reps @ 75%
1 rep @ 85%
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%

30 Wall Ball
30 Burpees
20
20
10
10

Jerrod Ruhl

Author Jerrod Ruhl

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