Skip to main content
BLOG

CrossFit Lynchburg – Week in Advance – 10/19/2015

By October 18, 2015October 19th, 2015No Comments
Monday
Every 2 min for 16 min start @ 65% and build  heavier than last week
Halting Snatch Grip Deadlift + Snatch below knee + Snatch
Every 2 min for 6 min
Push Press x 8 reps heavy as possible
CF Games Open 15.1
9 min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatches 115/75
Tuesday 

 

Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps (100% + of 1RM)

Conditioning

3 Rounds:

20 Burpee Box Jumps

30 Wall Ball

40 KB Swings

 

Wednesday 

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 93% x 1 rep
*Set 9 – 97+% x 1 rep
*Set 10 – 101+% x 1 rep

8 min AMRAP
Hill Sprints – in the 8 min time cap you must exceed 11 Sprints
* 15 Burpee Penalty per rep under 11 not completed
 
Thursday

Every two minutes, for 12 minutes (6 sets)
Power Jerk + 2 Split Jerks – Build to max complex

Every 3 minutes, for 15 minutes (5 sets)
Bench Press x 5 reps @ 90% of last week’s 5-RM

Linda-ish

4 Rounds – work in groups of 2 or More on shares Racks

Max Rep Floor Press – BW/Men, 75% BW/Women

Immediately to

Max Rep Pull Ups

 

Friday

EMOMx 12

Banded Deadlift x 1 rep @ 65% of 4RM
Then

Every 2 minutes, for 6 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 80%

Then

10 min to Heavy Single
Back Squat x 1 rep

Conditioning

400m Weighted Walking Lunges (sandbag, wall ball, kb’s, ect)

Jerrod Ruhl

Author Jerrod Ruhl

More posts by Jerrod Ruhl

Leave a Reply