Crossfit Nation in Easton Workout of the Day August 22- August 28

Easton Personal Training gym fitness

MONDAY

1.  Snatch

Snatch 1st pull and pause 3s just below knee—5x5,  light



2.  Back Squat
3x6 Across

 

3.  Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95

 

TUESDAY

1.  Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

 

2.  Midline Conditioning
50 Hollow rocks, 25 superman lifts, x3

 

WEDNESDAY

1.  Squat Conditioning
For time*:
20 Back Squats x 3,  each set add weight

2.  Press Conditioning
For time*:
20 Push Press x 3, add weight each set


3.  Clean Conditioning
For time*:
20 Hang Power Clean x 3, add weight each set

 

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups/ring row
20 Strict Pull ups/band strict negatives

20 Kipping C2B Pull ups/ ttb, strict
Rest 1 minute after completing each set of 20.

 

THURSDAY

1. EMOM 20 minutes 

Stone to shoulder x4, 

RDLx6, 

Tricep Press x10, 

DU (minute)

Strict Chin ups

 

2. Row

20 minutes, steady pace.

 

FRIDAY

1.  Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

 

2.  Conditioning
21-15-9
TTB
Row For Calories

 

3.  Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

Option:  8 minutes of jump rope practice and coaching.

 

SATURDAY

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing from hang
 

2. Jerk,
5 sets of:  1 front squat/ 2 jerks, climbing
 

4.  Conditioning
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55

 

SUNDAY

Running

3x (300m moderate, 300 fast, 200m Moderate, 200m fast) no rest between distances.  Rest 3 minutes between sets
 
Olympic Lifting Accessory

Snatch 1st pull and pause 3s just below knee—8x3,  build to moderate, but not heavy

 

Conditioning

For time 4 rounds:

Bench Press x10

200m row