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CrossFit Lynchburg – Week in Advance – 9/14/2015

By September 13, 2015No Comments
Monday
EMOM x 5
1 High Hang Snatch @ 70%
EMOM x 5
1 Hang Snatch below the knee @ 75%
EMOM x 5
1 Full Snatch @ 80% +
10 Min AMRAP
10 HSPU
45 DU
Tuesday
Front Squat
Every 2 Min
2x 60%
2x 70%
1x 75%
1x 80%
1x 85%
3 min Rest
Then 1 @ 90+%
Split Jerk
Every 2 min for 10 min
1x 85% of  strict press max
EMOM x 10
Hill Sprints by CFL parking lot – make distance doable for the EMOM and encourage them to start @ 70% on the hills, keep hammys safe
Wednesday 

Three sets, not for time – 10 min cap
Strict Handstand Push Ups x 8-10 reps
– Scale Wall Walks x 5
Strict Underhand Pull-ups x 5
L-Sit Hang x 30 seconds – scale knee up holds

EMOM x 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press 115/65
Minute 3 – 12 Jumping Split Squats (6 per leg)

Thursday

15 min to Max –

Clean + Front Squat + Split Jerk

3 Rounds 300m Farmer Carry, 40 KB Swings, 20 Goblet Squats
**20 burpees every time KB is set down**

Friday 

Back Squat
*Set 1 – 5 reps @ 60% of 3-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

For time
21-15-9
Deadlifts 225/135
9-15-21
Bar Over Hand Release Burpees

Jerrod Ruhl

Author Jerrod Ruhl

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