Thursday
CrossFit Snatch: Every 2-3 Min for ~ 25min total: 5-5-3-3-3-1-1-1-1 reps QuickFit 4 rounds: 300m run 20 Dumbbell Snatches
August 2017
Wednesday
CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike Calories Rest 1 minute Longevity 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Dumbbell Push Press 1 min of Assault Bike Calories
Tuesday
CrossFit ‘Grace’ 30 Reps for time: Ground-Shoulder-Overhead L3: 135/95 L2: 95/65 L1: 65/35 QuickFit 2x: 2 min Row for Calories 1 min Slam Balls 2 min Row for Calories 1 min Slam Balls Rest 1 min
Monday
CrossFit 10, 200m sprints Rest 2 min between efforts QuickFit E2Min x 18min Calories Assault Bike DB Push Press Box step ups
Friday
CF: Power clean 3-3-3-3-3 reps Level 3: from floor building to todays 3rm (doesn’t need to be tng) Level 2: form floor, staying consistent with a challenging but good positions Level 1: from hang above knee, working correct movement and positions Longevity: Mini Cindy AMRAP 10 min: 5 body rows, 10 pushups, 15 squats QuickFit:
Thursday
CF: ‘Cindy’ AMRAP 20min: 5 pullup, 10 pushup, 15 squat Level 3: no assistance Level 2: bands Level 1: ring rows Level 3: toes-touch and go Level 2: knees- touch and go Level 1: elevated surface box/bench Level 3: standing-hip crease below knee-standing (no hands on legs) Level 2: same as 3, but can use
Wednesday
CF: 3 round for time of: 20 Pistols, alternating legs 20 GHD sit-ups Level 3: add DB 50/35 Level 2: no weight Level 1: use box progression Level 3: GHD Level 2/1: straight leg abmat Longevity: pushpress 3-3-3-3-3 reps QuickFit: Alternating tabata: 8 min total 1st 20s- Assault Bike Sprints 2nd 20s- Plank Hold
Tuesday
CF: Split Jerk 3-3-3-3-3 reps Level 3: building each set to todays 3rm Level 2: after warmup, stick with a weight that is challenging but sticking the movement and catching with correct foot placement and locked out elbows. Level 1: staying light-mod with concentration on foot placement and speed. QuickFit: 3 Rounds: 10 DB Hang
Monday
CF: AMRAP 20 minutes of: Run 400 Meters Max rep overhead squats * goal is 5-10 rep range each round Level 3: 400m Run (sub 8 min mile) Level 2: 300m Run (8-10 min mile) Level 1: 200m Run ( 10+ min mile) *scale as needed to bike x 3 Level 3: OHS x body
Friday
CrossFit For time: 100-ft dumbbell overhead walking lunge (50/35) 100 double-unders 50 wall-ball shots 10, 15′ rope climbs 50 wall-ball shots 100 double-unders 100-ft dumbbell overhead walking lunge Longevity 3 rounds for time: 250m row 21 push-ups QuickFit 2 rounds 3 Minutes: buy in: 15 heavy ball slams, 15 ring rows remainder of time, max
