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CrossFit Lynchburg – Week in Advance 7-13-2015

By July 13, 2015No Comments
Monday
Warm Up- trainers choice- work the core, open hips, get the shoulders hot
12-14 min – this would be 2+ min between sets, keep them moving
Snatch- 1×3 @ 60% 1×3 @ 70% 2×2 @ 75% 2×2 @ 80%
8 min
Snatch Grip RDL Deadlift w/ 3 sec pause at knee – then finish the lift  3×4 (100% of snatch max or more)
15 Min AMRAP
300m Run
10 OHS 95/65 RX
Tuesday 
Front Squat- 1×6 @ 55% 1×6 @ 65% 4×6 @ 75%
21-15-9
 Power Clean 95/65 RX 165/115 RX+
Burpee Box Jumps
Wednesday 
Strict Press- 1×3 @ 84%, 2×2 @ 87%, 1×1 @ 91%, 2×6 @ 76%, then 1xMax Reps @ 76%
Then
1 set of Max rep HSPU or scale to push ups
Then
1 set max rep green band tricep push downs

For time:

50 Double-Unders
12 C2B Pull Ups Rx MU RX+
12 Push Press 95/65 RX 135/105 RX+
50 Double-Unders
9 C2B/MU
9 Push Press
50 Double-Unders
7 C2B/MU
7 Push Press

Thursday
Alternating EMOM x 10 min
1st – 6 Strict T2B / hanging LSit for 20 sec – min1
2nd – 30 unbroken DU or DU practice – min 2
Hang Clean- above the knee, 15 min to a heavy single
 Alternate with
Bent over Rows (use bar from cleans, bodybuilding style, not pendlay) 3×10 heavy as possible
1 mile Run for Time
Friday
Reverse Lunges- 3×5 heavier than 2 Friday’s ago
1×20 Back Squat 5-10lbs heavier than last Friday
“Kalsu”
100 Thrusters 95/65
* 5 burpees EMOM starting at 1:00
Jerrod Ruhl

Author Jerrod Ruhl

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