CrossFit in Easton MD, Nutrition and Weight Loss 20171113

Easton Gym fitness

MONDAY

Warm up:

3 rounds:
15 front squats (air, goblet, then for round 3 barbell)
10 light kb swings
5 inch worms
30s handstand hold

Technique: KB snatch

FrontSquat

20 min EMOM:
0:00-4:00 9 x reps @ 45%
4:00-8:00 7 x reps @ 55%
8:00-12:00 5 x reps @ 75%
12:00-16:00 3 x reps @ 85%
16:00-20:00 find heaviest 1RM for today"

Conditioning

30 kb one arm snatch 53/35lb*
60 Double Unders
*finish 15 reps on one side before moving on to the other

Adaptive

WArm up: 3 sets: Bike 1 minutes, 5 db presses, 15 clamshells each side then KB snatch technique with class. You will perform a "dead snatch" with no swing or may be able to do the swing snatch from chair

on the minute
hip thrusts:
1-4 9 reps
5-8 7 reps
9-12 5 reps
13-17 3 reps
16-20 1 rep for 30S or max effort hold

Increase weight. Use a barbell.

Met Con:
3 rounds for time
30 kb snatch or DB snatch, alternating arms
15 calorie bike

TUESDAY

WARM UP
200m jog, followed by
5 min AMRAP:
2 strict TTB
5 push ups
10 air squats
15 sit Ups

Clean

EMOM 10 minutes:
1 clean pull (1 +2) then slow lower to just above knee for hang power clean. Ascending in weight. Think about where you want to end up and back your starting weight up from there.

Chipper: 

 250m row
20 Power Cleans 135/95lbs
20 T2B
500m row
15 Power Cleans
15 T2B
1000m row
10 Power Cleans
10 T2B

WEDNESDAY

WARM UP

10-8-6-4-2
Back squat, bent over row, Floor press with empty barbell
Perform spider man lunge stretch between sets

Strength Couplet:

Sumo deadlift 5-5-5-5-5 reps, building
Bench press 5-5-3-3-3reps building starting at 75%

Scored on loads

"Helen"
3 RFT:
400m run
21 KB swings 53/35lb
12 pull ups

THURSDAY

WARM UP

200m jog, then:
3 Rounds:
10 PVC dislocates
10 pvc OHS
8 walking spiderman lunges
6 burpees

Running Clock

7 min AMRAP
7 OHS 45/65
200m run
rest 5 minutes
4 RFT:
30 abmat sit ups or GHD
16 walking lunges (unweighted)
-- rest 5 mins --
9 min AMRAP:
9 wall balls 20/14lb
6 burpees to 6" target

Adaptive

Warm up 1 minute bike
10 PVC dislocates
10 BTN PVC presses
10 wall balls
3 rounds

7 min AMRAP
7 Seated row
10 cal bike
REST 5 min
4rft
30 sit ups
16 floor to box
REST 5 min
9 min amrap
9 wall bals
6 push ups

FRIDAY

WARM UP

2 min cardio
Theraband: external rotation, draw the sword, under butt front raise, pull downs, 8 each

5 minutes bear complex, then technique work for split jerk

Pressing Complex

Thruster / push press / push jerk / split jerk 1 rep every 90s for 10 sets, build weight, Rx starting weight 65/95
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

FArmer carry:  Max distance at chosen HEAVY weight rest 2 minutes, repeat 3 sets

Tabats Side planks 16 rounds, on elbows

Adaptive: 

Warm up: 2 min cardio
Theraband work (same as class)
5 min: 5 each: sit ups, hang clean, press, wall ball

E90s
1 seated db press, 1 tricep skull crusher, 1 floor press, 1 pull over

Conditioning:
20 cal bike
12 pull ups
21 ball slams

SATURDAY

Start at 0:00
15,12,9,6,3 reps of:
Squat Clean 115/75lb
HSPU
Lateral bar jumping burpees
-- Start at 25:00
3 RFT:
50 Double unders
400m run
25 Hang Power Snatch 65/45lb
-- Start at 50:00
4 RFT:
25 ft handstand walk
20 Wall Ball Shots 20/14lb
15 Knees to Elbows
10 Shoulder to Overhead 155/105lb