Crossfit Nation Easton MD Workout of the Day, Boot Camp October 24-30

Nuff.said. Click the pic to learn how she did it!!!

Nuff.said. Click the pic to learn how she did it!!!

Huge note with the programming this week.  We are testing a 1RM back squat
on Saturday.  Make every effort to be there.  This is the culmination of all the
squatting you have been doing over the last several weeks!!!  

And remember,  in-costume workouts on the 31st!!!!

Monday

Warm up (10 min--set the clock):  
400m Row
3 rounds, using a heavier bar each time
Prone Dislocates (on floor, face down)
Tall Clean or snatch x10
Push press x10
Spider Man lunge 

Clock:  E2MOM for 11 sets (Oly and Squats, 4 minute prep time for squat)

1.  Snatch or Clean
A.  1x3 at 60%
B.  1x3 at 70% 
C.  3x3 at 75%
 
2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

3. Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU
 
4. Gymnastics Pull Conditioning
For time:
30 Muscle-ups or variation

Boot Camp:  
1.  12 Min AMRAP:  5 Back squats, 10 DB Push press, 15 Box jumps directly into:
2.  12 Min AMRAP:  10 Hang power cleans, 10 KBS,  20 walking lunges
3.  3RFT 10 Goblet squats, 20 ring rows, 300m row 

TUESDAY

Warn up--20 minutes (take your time these AMRAPs are smashers)
400m row/run , then as many rounds as it takes to prep for the work
Single arm OH KB Lunge 40' right, 40' Left
20 KBS
PVC/light bar Burgener with the skill transfer exercises--follow the whiteboard 

1.  Conditioning
AMRAP 4:
21-15-9:
Power Snatch/ clean but heavier than RXd (75/55# snatch,  105/75 clean)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch/ clean  (95/65# snatch,  135/95 clean)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80# snatch,  )
Burpee Box Jumps (24"/20")

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU
or variation thereof!!  

WEDNESDAY

1.  Hang Squat Clean
5x3 at 70% - from mid thigh, 

2.  Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

3.  Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

4.  Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)

Boot Camp
Hang clean instruction
Front Squat:  5x8
ConditioningL

THURSDAY

1.  Kettlebell work
EMOM 16 min: minute 1 10 KBS, ahap,  minute 2 15s L sit

2.  Conditioning
25 in out tire flips for time

3. Row Conditioning
Maintain a 2:30/2:15 pace for 4 minutes
Maintain a 2:15/2:05 pace for 2 minutes
Maintain a 2:05/1:50 pace for 1 minute
f/m
Do not go faster than Rx'd

FRIDAY

1. Conditioning
"Open 13.4"
AMRAP 7:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
...and so on, until time expires.

Boot Camp:

3 clean and Jerks, 3 TTB, 3 tire flips,  6 clean and jerks, 6 ttb, 6 flips....

2k Row

SATURDAY
Warm up:  Coach's choice, then footwork drills for split (10 min total)

1.  Strength
1RM Back Squat

2.  Snatch
Climb to a heavy, nox max, single Power Snatch, 

3.  Jerk
Climb to a heavy, not max, single Split Jerk

4. Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

SUNDAY

FGB