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CrossFit Lynchburg – Week in Advance 7-6-2015

By July 6, 2015No Comments

Monday
15 min to do following
Snatch- 1×3 @ 60% 1×3 @ 70% 2×2 @ 75% 1×2 @ 80%

8 Min to do following
Snatch Grip High Pulls from above knee- 4×4  as heavy as possible

2 Rounds
600 m Run
30 Jumping Split Squats
20 Toes to Bar
10 HSPU

Tuesday

Front Squat- 1×5 @ 55% 1×5 @ 65% 4×5 @ 75%

8 Min to do :
Sumo Stiff Legged Deadlifts 4×8 as heavy as possible with PERFECT form

For Time:

50 Hang Clean 115/85 RX 155/105 RX+
150 Double Unders
50 Pull ups RX C2B RX+

Wednesday

Strict Press- 1×4 @ 74% 1×3 @ 82% 4×6 @ 74%

“Beep Test”
20 min EMOM
7 Thrusters 75/55
7 Pull Ups
7 Burpees
* if you fail a rd, treat the remaining time as an AMRAP

Thursday

Clean Complex- Clean deadlift + High Hang Clean+ Clean

For Time:
21-15-9
Deadlift
300m Run

Friday

Walking Lunges w/ 2 KBs – 3x down and back length of box

Superset w/ KB Bent Over Rows 3x max reps goal is 15+ each set

Squat- 1×20 @ 60% + 5-10 lbs from last week

TBD

Jerrod Ruhl

Author Jerrod Ruhl

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