CrossFit Easton MD, Personal Training, Nutritionist, Weight Loss Systems 20171030

CrossFit Easton Weight Loss

MONDAY
 

Barbell Warm up:
5 each 3 Sets
RDL
power clean
squat clean
thruster
push press
Push Jerk
back squat

Clean and Jerk
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk
-- Immediately followed by --
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & Jerk
-- Immediately followed by --
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk

Rowing Intervals (as time permits)
20 x 10 cals
...30 sec rest between...


Tuesday

Warm Up
Side plank to elbow touch 2x10 each
DB SL RDL 2x10 each
X band lateral walks 2x10 each
Band front raise to behind neck pull apart 2x10
ALT med ball push-ups 2x8 each
Tempo air squats 3-3-x-0 (3 counts down, 3 count hold, explode up, no rest and repeat) Set of 10

Front Squat
Work to heavy triple, then heavy double, then heavy singel 20 minut cap

Chipper
12-9-6-3 reps for time of:
95/65 pound Power snatch/clean, stepping lunge (front rack)
Burpee,

Wednesday
WArm up:
200m jog, then
7 min AMRAP
5 back squats
5 push presses
5 push ups
3 strict pull ups
3 squat clean wall balls (let the ball fall to the floor at each rep)

With a Running Clock
15-12-9 reps for time of:
95/65-lb. thrusters
Pull-ups
  Rest 5 minutes
12-9-6 reps for time of:
95/65-lb. back squats
Push ups
  Rest 5 minutes
9-6-3 reps for time of:
95/65-lb. wall walk
pendlay row

Floor Press (time permitting)
3-3-3-3-3-3-3 ascending in weight

Thursday
Warm up:
3 rounds:
10 PVC Passthroughs
6 Good Mornings
6 Burpees
8 pushups
8 ring rows

Warm up round of WOD

10 RFT
Every 3 mins:
15/12 cal row
10 Box jumps 24/20 inch
8 T2B


Core--as time permits
10 med ball sit ups
10 hollow rocks
30s side plank, each side

Friday

Run/row
Banded walks in square (once only) then 2 rounds:
Glute bridges 20
Wall squat holds with slow taps (10 taps)
Banded Good Mornings 20
barbell push press 15

Couplet:  Deadlift and Pressing
Every 3 minutes complete for 5 sets
3 Push Presses and 3 Deadlifts @ 80% 1rm, (heavy)
There is no rest between movements. Use the rest of the interval to rest. You should need it.