Crossfit Nation in Easton MD Workout of the Day and Boot Camp, October 17-23

I was in the gym the other day and I noticed Laurie's legs!  I had just finished organizing some photos and had seen one taken a few months ago.  Her legs are now noticeably leaner, arms more toned and her weights just keep getting heavier!  Way to go, Laurie!   Her shoes, however, haven't changed.  

Monday

Warm up: Rowing, spider man lunges, hip opener stretches then Burgener with a light bar or PVC. 

Choose A or B.  Please note that Athletes with ANY shoulder considerations should do B.

Clock:  E2MOM,  9 sets + 1 set for transition

1A.  Snatch
A.  1x3 at 60%
B.  1x3 at 70%
C.  3x3 at 75%

1B.  Overhead single arm kb Lunges 6 x 40’  (three each arm, as heavy as possible) Thumb points back!! If you finish before back squats,  begin warming up for your squat.

2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
3. Conditioning
Grace—30 Clean and Jerks for time 95/135

Bootcamp: 

1. 40’ walking oh lunge with KB, 200m Row, 1 minute plank 12 minute AMRAP

2. Back Squat:  5x8, adding weight each set,  Perform 15 sit ups and rest between sets

3.  10 power Cleans, 10 DB Push press, 200m run, 3 rounds

 

TUESDAY

Warm up:  coach’s choice

1.  Conditioning
EMOMx21
Min 1:  10 RDL, 50% of best DL
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

2.  Row Conditioning
4x 2 min row at 2k pace, 1 min rest

Bootcamp:

1. EMOM 21,  10 Deadlifts, PYOW,  10 Push ups (FULL PLANK, so stack weights if needed), 10 box jumps or 1 minute of jumprope

2.  Same as above.

WEDNESDAY

Warm up:  coach’s choice

Clock:  E2MOM for all squats

1.  Front Squat

Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

2. Conditioning
For time:
21 - 15 - 9
Bike  or row for Calories
Thrusters (95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
Cal row, Over-the-Bar Burpees

Bootcamp:

1. Front Squat 5x5, perform 10 step ups between sets (weighted)

2. 21-18-15-12-9-6-3Power cleans/calorie Row

THURSDAY

Warm up:  Coach’s choice and demo

1. Theraband Protocol and OH mobility work (15 minutes)

 

2. Nancy: 

4RFT 400m run, 15 OHS (65/95)

 

3. Skill work of choice

BootCamp:

No change, but may substitute the OH squat for goblet squat

 

FRIDAY

Warm up:  Coach’s Choice and demo

Choose a or b or 20 TGU

1A.  Technique Work
A.  3x3 Snatch Balance, light!
B.  3x3 Tall Snatch, light! (scarecrow arms)
C.  3x3 Tall Clean, light!

1B.  3x (3+3) BTNPress, Push press

2.  Back Squat (do your best with these percentages, use the fractionals)
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%

 
3.  Conditioning
EMOMx18
Min 1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3: 50 Double-unders

 

SATURDAY

Warm up:  Coach’s Choice and demo

Recovery/Strength
T band work.  10 minutes. 

Conditioning 1
AMRAP 18:
4 Bar Muscle-ups/CTB/Negative pull ups
8 Power Snatches (115/80#) or cleans
16 Box Jumps (24"/20")

Conditioning 2

3 RFT

Sled push ½ way down alley and back

Run around building

2 rope climb

 

 

SUNDAY

1. Power clean ladder, for total time. 5 minute rest between rounds

 

1:  5-4-3-2-1, starting weight 95, build as reps decrease

2:  4-3-2-1, same weights as respective sets in round 1

3:  3-2-1, same weights as respective sets in round 2

4: 2-1 same weights as respective sets in round 3

 

2.  Conditioning 7 min AMRAP

        8 push press

        12 GHD sit ups