Saturday 1/20/18
7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Women’s Session of Mock Weightlifting Meet 10:30a CrossFit 10:30a Men’s Session of Mock Weightlifting Meet 12:30p Weightlifting Club Meeting
January 2018
Friday 1/19/18
CrossFit For load: Deadlift 3-2-2-1-1-1 (make consistent increases) For time: 100m Walking Lunge 200m Overhead Carry 45/35 400m Farmers Walk 70/44 800m Run ___________________________ Competitor 1 Clean + Jerk 70% 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1 Back Squat 70% 1×3 75% 2×2 80% 3×1 For time: 40-30-20 Single-Arm Dumbbell …
Thursday 1/18/18
CrossFit Rest ________________________________ Competitor 1&2 Rest ________________________________ Sleds 5 rounds: 20yd Sled Push Shuttle 270/180 40yd Sled Push Shuttle 60yd Sled Push Shuttle 40 Calorie Row (alternate shuttles with partner) _________________________________ FitEssentials For load: 15:00 to establish a heavy 40yd Farmer’s Carry 3 rounds: AMRAP 2:00 10 Goblet squat (moderate) Row …
Wednesday 1/17/18
CrossFit For load: Dumbbell Pullover 8-8-8-8 (make consistent increases) For load: Bench Press 6-6-6-6-6 (make consistent increases) For load: Weighted Pull-up 4-4-4-4-4-4 (make consistent increases) For load: Weighted Dip 2-2-2-2-2-2-2 (make consistent increases) __________________________________ Competitor 1&2 Snatch Build to a heavy set of 2 80% of heavy set: 1 Snatch every …
Tuesday 1/16/18
CrossFit 3 rounds for total reps: Toes to bar (rest 1:00 between attempts) For time: 250m Row (rest 1:30) 250m Row (rest 1:15) 250m Row (rest 1:00) 250m Row (rest :45) 250m Row (rest :30) 250m Row (rest :15) 250m Row 3 rounds for total reps: Toes to bar (rest 1:00 between attempts) …
Monday 1/15/18
CrossFit For load: Power Clean 5-3-3-2-2-2 (make consistent increases) AMRAP 10:00 7 Burpees over the rower 250m Row 7 Shoulder to Overhead 115/85 _________________________ FitEssentials For load: Close Grip Bench Press 12-10-8 *follow each with 10 Ring Rows (Adv: False Grip) 3 rounds for reps + cals: 1:00 Row :30 Rest 1:00 …
Saturday 1/13/18
7:00a CrossFt Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting __________________________ Weightlifting Snatch 80% 2×2 85% 4×1 Clean + Front Squat + Jerk 80% 2(2+2+1) 85% 4(1+2+1) Back Squat 85% 4×2 Single Arm Dumbbell Press 4×6 (each arm) -choose weight-
Friday 1/12/18
CrossFit For load: Deadlift 3-3-3-3-3 (make consistent increases) 8 rounds for load: 40yd Sled Push (at a constant weight) (rest 1:00 between pushes) ____________________________ Competitor 1 Snatch 70% 1×3 75% 2×2 80% 3×1 Back Squat Build to a heavy set of 4 For time in teams of 3: 21 Bar Muscle-ups …
Thursday 1/11/2018
CrossFit Rest ______________________________ Competitor 1&2 Rest ______________________________ Sleds Complete the following workout twice. Rest as needed between rounds. For load: Add a plate after each shuttle. No rest between shuttles. 40yd Sled Push Shuttle 45lbs 40yd Sled Push Shuttle 90lbs 40yd Sled Push Shuttle 135lbs 40yd Sled Push Shuttle 180lbs Etc…. (continue …
Wednesday 1/10/17
CrossFit “Lynne” 5 rounds for total reps: Bench Press at Bwt/.66 Bwt Pull-ups (rest 3:00) _____________________ Competitor 1&2 Deadlift Build to a heavy set of 8 (t&g) For time: 70 Double unders 7 DBall Over the Shoulder 150/100 50 Double unders 5 DBall Over the Shoulder 30 Double unders 3 DBall Over the …
