TUESDAY-140415 CrossFit- “Main Group” WU-(12:00) 4:00 – @Z1 Row/AD/Jump Rope + 4:00 – @Z1 Coaches Choice Body Weight Movements Across the Floor + 4:00 – Coaches Choice Bar Warm-up Training- A. Dip Clean – 5, 5, 5, 3, 3, 3, 1, 1, 1, EMOM (9:00) B. 4 sets, for time: 20 Alt. DB Renegade Row (no push-up) 15 Step Down Box Jump (24”/20”) 10 KB Front Rack Reverse Lunge/Leg (55#/35#) “Basic” WU-(12:00) 4:00 – @Z1 Row/AD/Jump Rope + 4:00 – @Z1 Coaches Choice Body Weight Movements Across the Floor + 4:00 – Coaches Choice Bar Warm-up Training- A. 9:00 EMOM – 5 Clean Grip RDL + 5 DB Hang Clean (squat) B. 4 sets, for time: 20 Alt. DB Renegade Row (no push-up) 15 Squat Jumps (half ROM) 10 KB Front Rack Reverse Lunge/Leg “Hybrid” WU-(12:00) 4:00 – @Z1 Row/AD/Jump Rope + 4:00 – @Z1 Coaches Choice Body Weight Movements Across the Floor + 4:00 – Coaches Choice Bar Warm-up Training- A. Hang Power Snatch – 5 RMFD + 90% x 5 x 5, on 1:30 Rest B. Sn DL – 10 x 3 sets, on 2:00 Rest (work heavy, but no MFD) C. Press – 10 RMFD + 90% x 10 x 2 sets, on 1:30 rest D. AMRAP Strict Pull-up x 4 sets, on 2:00 *Log your best set, go for AMRAP Clusters of 2 on 10 secs rest if you don’t have at least 6 reps. E. Supine Grip Bent Row @1012 x 8-12 Reps x 3 sets “Competition” A-Group (Female Competitor Program) A. 15:00 – MU skill work (choice ring/bar) B. 5K Row, for time. (Testing) *Log time and avg/500m pace. B-Group (Male Competitor Program) A. Dip Snatch – 3RMFD + 90% x 3 x 4 B. Strict Pull-up – 75% (of Monday’s Best) x 4 sets, on 2:00 Rest + “Helen” 3 sets, For Time 400m Run 21 KBS (55#) 12 Pull-ups (BF) Weightlifting- A. HS (Hip or Mid-Thigh) – 5RM + 90% x 5 x 5 B. Sn DL – 10RM + 90% x 10 x 2 C. 3 sets Weighted Back Extension @2020 x 10, 1:00 Rest Moorman Row @1013 x 10, 1:30-2:00 Rest D. AMRAP Strict Pull-up x 3 sets, 2:00 Rest
Posted on: Tue, 15 Apr 2014 11:10:32 +0000
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