Easton Personal Training Gym CrossFit Group Training 20170403

MONDAY
Warm up:
Run 400m
Banded squat monster walks
10 each:  SLRDL , KBS, Goblet squat

Met Con:  9 min AMRAP
5 pull ups
10 squat cleans  (65/95)
15 push ups

Strength:
Find a 1rm Back squat
5-3-2-1-1-1 Start at 50% and work up

TUESDAY

Warm up:  3 rounds of 200m Row and 15 KBS
Then,  Bear Complex for 5 minutes

Strength:
Find a 1rm Strict press, followed by a 1rm push press

Met Con: 
Max Effort 2k Row  or 1 mile.  

5x30s weighted planks,  rest as needed. 35/45

Wednesday

Warm up:  500m row then,  With an empty barbell:  5 RDL.  5 power cleans, 5 presses, 5 good mornings.  5 minutes

Clean work:
1+1 x 15, emom:   1 clean pull, 1 clean, building.  Begin sets at 65% 1rm clean 

5 rounds for time of: 
Run, 400 m
15 KBS
6 Muscle-ups/CTB/jumping negatives/max effort chin over bar hold (please choose 1 )

Thursday

Warm up:  Run/Row 400m
5 R kb thrusters,  40 ft oh walking lunge,  repeat L 10 min AMRAP—2 minute warm up pace, 8 min Workout pace (coach will set clock)

Strength:  20 Turkish getups plus windmill

AMRAP 15

4 STS,  10 box jumps 200m row4 STS,  10 box jumps 200m row

 

Friday 

Warm up:  Coach's Choice (make it fun!)

10-8-6-4-2/30-24-18-12-6  Push jerk,  burpee over the bar  (95/135)

Find 1 RM clean

tabata hollow rock/superman alternating

 

Saturday

ESAC--closed

 

Sunday
Find a 5 rep technique max clean.  You will use this weight to perform ladders with prescribed reps at each rung. 

Clean Ladders
1,2,3,4,5 reps @ 5rm,  followed by 5 minutes of rest,  repeated up to 5 times (1-2-3-4-5) x 5
Notes:  perform 1 rep, rest a bit,  do 2 reps rest a bit, etc, until you are doing 5 reps.  If you are unable to perform a “rung,”  that is as high as your ladder climbs. Make note of this and take your 5 minute rest.  Repeat 5 ladders up to your last successful rung.  
Met Con:
3 rounds of 10 strict db press, 400m run