Easton Gym Personal Training CrossFit Workouts 20170424

MONDAY

Strength:  Back Squats
4x6 Tempo Back Squats (4221) Every 3 Min
4 = 4 second descent
2 = 2 second pause at bottom
2 = 2 second ascent
1 = 1 second pause at top
First set ~ 55% of 1RM, work up as tolerated.

Metabolic Conditioning:
13 Min AMRAP: 
Sled Push (180/120, 50 feet) 
10 Dumbbell Snatch (70/50) 
Sled Push (180/120, 50 feet) 
8 CTB

TUESDAY

Strength: KB clean and press ladders
(1-2-3-4-5)x5  Keep increasing either reps (climb higher in the ladder than last week) or increase weight

Met Con:
10 double kettlebell step ups (35/55)
40ft double front rack carry
15 GHD sit ups
WEDNESDAY
Strength:  Tempo Front Squats
4x6 Tempo Front Squats (4221) Every 3 Min
4 = 4 second descent
2 = 2 second pause at bottom
2 = 2 second ascent
1 = 1 second pause at top
First set ~ 55% of 1RM,

Olympic Lifting
EMOM (15x1)
1 Snatch pull, 1 Hi hang full snatch

THURSDAY
Run 400m x 2,  
Run 200m x 4, 
Run 100mx 8,
Same pace each effort, rest as needed.  May sub rowing or mix as desired
This is about pace.  

E90s:  Split jerk work:  
1 jerk drop with foot movement, bar at eyes
1 jerk drop with feet in place, bar at eyes
1 jerk drop with bar at rack
1 jerk

FRIDAY
Bench—5-3-2-1-1-1…1rm
Met Con:
15 minute AMRAP
200m Run
15 RR
200m Run
10 Dips

SATURDAY
Warm up:  2 rounds of 200m Run, 10 each pushups, pull ups, situps, squats

Work for 30 minutes
30s work 30s Rest
Thruster
Sit up
Box jump
Mountain Climber
KBS
Burpee
Ball slam

Mobility:  1 minute each
Shoulder smash, each side
Couch stretch
Pigeon
Seated star (feet together, knees out)
Iron crosses
Scorpion
 

SUNDAY
3x3 tempo clean deadlifts:  take 10s up and 10s down
50 Clean and jerks
Begin with an empty barbell and build to 80%  1rm, quickly.