(Pic from CrossFit.com)
Option 1: CrossFit.com
Push press 3-3-3-3-3-3-3 reps
Option 2: Outlaw
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Part A: 15 mins
Practice Snatch technique or 3X3 (Squat or Power Snatch)
Part B: 3 rounds for time
20 Front Squats 155/110 (from the ground)
30 Push ups
400m rowOption 1: CrossFit.com
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Option 2: Outlaw
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
5 rounds for total working time of:
3 Hang Power clean @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
Option 3: CrossFit Montreal(Pic from Crossfit.com)
Option 1: CrossFit.com
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box
Option 2: Outlaw
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 70%
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70%
Conditioning
4 rounds for total working time of:
7 Bench Press @ 65%
Row 500m
Rest 1:1
Midline
5XME L-Sits – rest 60 sec.
Option 3: CrossFit Montreal(Pic from Crossfit.com)
Option 1: CrossFit.com
Deadlift 5-5-5-5-5 reps
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
Part A: Jackie (time cap 15 mins)
1000m row
50 thrusters 45/45
30 pull ups
10 min rest
Part B: Annie (time cap 15 mins)
50-40-30-20-10
Double unders
Ab-mat sit ups
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.
Option 3: CrossFit MontrealNotes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.