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CrossFit Lynchburg – Week in Advance 6/15/2015

By June 14, 2015No Comments

Mid-Summer Swolestice Week 1

Monday

Snatch

3×3 @ 60% 2×3 @ 70% 1×2 @ 75%
* complete first rep normally, complete remaining reps from hang

Snatch Deadlift- 3×6 @ 100% w/pause at knee every rep

12 Min AMRAP
20 Lunges RX Pistols RX+
10 Hang Clean 115/75 135/95 RX+
35 DU

Tuesday

Front Squat 1×2 @ 55% 1×2 @ 65% 4×2 @ 75%
Superset with
1 Arm KB Rows 3 x 8 per arm

For Time:
21-15-9-3
KB Snatch 53/35
Pull Ups

Wednesday

Strict Press 1×5 @ 74% 1×4 @ 76% 3×8 @ 68%
After last set – 1 set of max rep
Dips then 1x max reps of band (green or purple) tricep push downs – if no dips then do 2x band pushdowns

3 Rounds for Time:
10 Wall Walks
20 Wall Ball

Thursday

Clean – 3 Position Clean ( Hi-Hang, above knee, floor).
Work to a max set.

10 min AMRAP
10 Deadlift 185/135
20 Toes to Bar

Friday

Barbell Reverse Lunges – 3 x 8 per leg work to a heavy but good form set!

Squats – 1×20 @ 60% max

For Time:
50 Push Ups
1 mile Run for time
50 Push Ups

Jerrod Ruhl

Author Jerrod Ruhl

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