Monday 1/14/19 Week 12
CF Fitness
A. Snatch Technique Work -build load with proficiency. If you’re still working to improve technique, or have limitations, catch in the power position and complete an overhead squat ONLY as low as your individual mobility will allow without compromising the lift.
B. For Time;
10 Box Jumps- as high as you’re comfortable with
20 Hang Power Snatches- moderate
40 KB Deadlifts- moderate to heavy
Performance
A. Snatch- 1RM
40%x3, 50%x3, 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1
90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.
B. For Time;
10 Box Jumps 30/24in.
20 Power Snatches 135/95lbs.
40 Deadlifts 225/155lbs.
Tuesday 1/15/19
CF Fitness
A. Hang Clean + Jerk Every 2 Minutes x 9 Sets
*reference 12/31 for loading
B. EMOM x16 Minutes (4 Sets)
:30 Sec Airbike for calories- sustainable pace
:30 Sec Perfect Pushups, or Incline Pushups
:30 Sec Row for calories
:30 Sec Jumping C2B Pullups
Performance
A. Clean & Jerk- 1RM
40%x3, 50%x3, 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1
90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.
B. EMOM x16 Minutes (4 Sets)
:30 Sec Airbike for calories- sustainable pace
:30 Sec Perfect Pushups
:30 Sec Row for calories
:30 Sec Pullups
Wednesday 1/16/19
CF Fitness
A. Goblet Squat TEST
B. 6 Rounds For Time;
3 Hang Power Cleans -moderate
6 Push Press -moderate, use the same bar/loading as for cleans
9 Wall Balls
Performance
A. Back Squat- Build to a heavy single with good form.
Suggested Warm Up; 40%x8, 50%x6, 60%x4, 70%x2, 80%x2, 85%x1, 90%x1, 90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.
B. For Time;
15 Power Cleans 225/155lbs
30 HSPU’s
75 Wall Balls
*Reference 9/2/17
Thursday 1/17/19
CF Fitness
Every 7 Minutes for 28 Minutes (4 Sets)
Bike 12/9 Calories
6 DB Snatches -moderate to heavy
12 Body weight or Goblet Reverse Lunges
12 Mixed DU’s or 50 Jump Rope
10 Burpee Box Jump Overs
12 Mixed DU’s or 50 Jump Rope
12 Body weight or Goblet Reverse Lunges
6 DB Snatches
Row 200/150M
Performance
Every 7 Minutes for 28 Minutes (4 Sets)
Row 200/150M
6 DB Snatches 65/45lbs.
12 Goblet Reverse Lunges 65/45lbs.
24 DU’s
10 Burpee Box Jump Overs 24/20in
24 DU’s
12 Goblet Reverse Lunges
6 DB Snatches
Row 200/150M
Friday 1/18/19
CF Fitness
A. Deadlift- Heavy 5
B. 3 Rounds for Time
20/14 Calorie Row
20 KB Swings
20 V-ups or Situps
Performance
A. Deadlift- Heavy 3
B. 3 Rounds for Time;
20/14 Calorie Bike
20 KB Swings 70/53lbs
20 T2B
Saturday 1/19/19
CF Fitness
For Time;
6-9-12-15
DB Thrusters
Burpees
Performance
For Time;
9-15-21-27
Thrusters 95/65lbs.
Burpee Bar Hops
*Push your pace here as you would in the CrossFit Open.