March 18th—March 25th 2019

Monday

Iron

A1: Weighted Pull-ups (8, 6, 4; rest 1 min)

A2: Dips (Tempo @20x1 ARMAP x 3 sets; rest 1 min)

A3: Side plank (45 sec per side x 3 sets)

Performance and Fitness

Metcon (AMRAP - Rounds and Reps)15 min AMRAP
10 Kipping HSPU Rx; 5 Strict HSPU Rx+
12 Toes-to-bar Rx+; 15 AB-mat Sit Ups
18/15 cal Row

 

Tuesday

 Iron

Front Squat

Every 3 min x 15 min

5 sets x 5 reps @70-75%

Performance and Fitness

Metcon (Time)

5 rounds for total time:
10 reps Hang Power Clean 115/75 Rx+; 85/55 Rx
10 reps Box Jump Overs 30/24" Rx+; 24/20" Rx
15 Reps Wall Ball Shots 20/14# 10’/9’ target for all
Rest 2 min b/t sets

 

Wednesday

Performance

Metcon (Time)For time:
100 Double Unders
800m Run
4 Rope Climbs
30 Walking Lunge Steps
25 GHD Sit Ups
600m Run
25 GHD Sit UPs
30 Walking Lunge Steps
30 Burpees
100 Double Unders

Fitness

Metcon (Time)For time:
100 Single Unders
600m Run
2 Rope Climbs
20 Walking Lunge Steps
15 GHD Sit Ups
400m Run
15 GHD Sit UPs
20 Walking Lunge Steps
30 Burpees

100 Single Unders

 

Thursday

 Iron

Push Press + Push Jerk

Every 2 min x 10 min (5 sets)

3 PP + 3 PJ; build in load each set

 

Build

Every minute on the minute x 16 min (4 sets)
Station 1– 8-10 Pendlay Row
Station 2– 30 sec Handstand Hold
Station 3– 20 rep Slam Ball 30/20; 20/12
Station 4– 60ft Plate Push 45/20#

 

Friday

Performance

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Fitness

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

 

Saturday

Performance and Fitness

Metcon (4 Rounds for reps)

4 min AMRAP
400m Run
AMRAP Hang Power Clean 155/105 Rx+; 95/65 Rx

Rest 2 min

4 min AMRAP
400m Run
AMRAP GHD Sit Ups Rx+; Ab Mat Sit Ups Rx

Rest 2 min

4 min AMRAP
400m Run
AMRAP Alternating Dumbbell Snatch 50/35 Rx+; 35/20 Rx

Rest 2 min

4 min AMRAP
400m Run

AMRAP Ski Erg Cals

Ryan Thompson