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CrossFit Lynchburg – Week in Advance 6/29/2015

By June 28, 2015No Comments

Monday

Snatch 1×3 @ 60% 2×3 @ 70% 3×2 @ 75%
First rep from floor, the rest from hang above the knee

Snatch Grip Deadlifts 3×4 @ 110+% of current max

10min AMRAP
1 Round Cindy
3 Hang Power Snatch 95/65 RX 135/95 RX

Tuesday

Front Squat- 1×4 @ 55% 1×4 @ 65% 4×4 @ 75%

21-15-9
Power Clean 95/65 RX 135/85 RX +
Thrusters

Wednesday

Strict Press- 1×5 @ 78% 1×4 @ 81% 1×3 @ 83% 1x max reps @ 72%

8 Chest to Bar Pull Ups RX 4 MU RX+
6 Toes to Bar
4 Wall Walks RX 8 Strict HSPU RX+

Thursday

Clean 15 min to a heavy single, does not have to be a max

9 Min AMRAP
5 Deadlifts 225/135 RX 275/185 RX+
10 Lateral Burpees RX Bar Facing RX+ (if space allows)
50 Double Unders

Friday

Reverse Lunges 3×6 each leg – heavier than 2 Friday’s ago

Superset with 3×6-8 Underhand Strict Pull-ups – if no pull ups do negatives underhanded

Back Squats
1 x 20 at 60%, +5lbs from last week

Jerrod Ruhl

Author Jerrod Ruhl

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