Workouts Of The Week: 5-15-17 to 5-21-17

Workouts Of The Week: 5-15-17 to 5-21-17

Nice job at the Spartan Super this weekend!!!! Ahrooo!!!!


Monday

CrossFit Endurance

A.
Complete 5 sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250/200 Meters
Power Cleans (135/95 lbs)
*Score total reps of power cleans*

B.
3 Sets:

Front Lever Hold x Max Time
Dead Hang False Grip Hold x Max Time
-Rest as needed-

QuickFit

A.
Complete 5 sets for max reps of ball slams against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Ball Slams (30/20 lbs)


Tuesday

CrossFit Strength

A.
Every 4 minutes for 5 sets:
Back Squat x 2-3 reps
Strict Chin-ups x 10-12 reps (Supinated-Grip)

B.
Every 2 minutes, for 4 sets:
Strict Press x 3-5 reps

C.
For Time:
18-12-6

Russian KB Swings (32/24 kg)
Box Jump Over (30″/24″)

QuickFit

A.
Tabata
(:20 On, :10 Off, 8x)
DB Strict Press

B.
Complete as many rounds and reps as possible in 12 minutes of:

20 Russian KB Swings
16 Box Jumps
12 DB Push Presses

Cardio HRX30

A.
Complete 8 Sets Of:

1 Minute of Rowing
1 Minute of Double-unders
1 Minute of Box Jump Overs
1 Minute of Recovery Pace Row -OR- Rest


Wednesday

CrossFit Endurance

A.
Complete 4 rounds for time of:
150 Double-unders
30 Sumo Deadlift High Pulls (75/55 lbs)
15 Pull-Ups
-Rest 3 minutes-

 

QuickFit

A.
Complete as many rounds and reps as possible in 19 minutes of:
100 Double-unders -or- Single-unders
20 KB Sumo Deadlift High Pulls
15 Pull-ups -or- Ring Rows


Thursday

CrossFit Strength

A.
Every 4 minutes for 5 sets:
Power Clean x 2.2.2
(Rest 10 secs between doubles)

B.
Every 4 minutes for 3 sets:
Bench Press x 6-8 reps
*Rest 15-20 seconds
Push-Ups x 10-12 reps

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

QuickFit

A.
Complete as many reps in 20 minutes of:
10 Push-ups
10 Dips
30 Knee to Elbow -or- Floor Toe To Bar
400 Meter Run

Cardio HRX30

A.
Complete 8 Sets Of:

1 Minute of Rowing
1 Minute of Burpees
1 Minute of Toes To Bar
1 Minute of Recovery Pace Row -OR- Rest


Friday

CrossFit Endurance

40 Minutes, No Repeats

House of Cardio

Notes:
Consider partnering 2 or 3 with athletes of similar skill sets and work capacity. All working at the same time and pace.

QuickFit

Complete as many reps as possible in 17 minutes of:
House of Cardio


Saturday

Cardio HRX30

A.
Complete 8 Sets Of:

1 Minute of Rowing
1 Minute of Mountain Climbers
1 Minute of Burpee Box Jump Over
1 Minute of Recovery Pace Row -OR- Rest

CrossFit Strength

A.
Every 5 minutes, 4 sets of:
Bulgarian Split Squat x 8-10 reps each
Single-Arm Trap 3 Raises x 8-10 reps each

B.
Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

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