Easton Gym CrossFit Boot Camp Weight Loss 20170619

MONDAY

500m Row,  Group Burgener instruction,  with focus on muscle snatch

Power Snatch

E2MOM:  High hang squat snatch

Beginner will power snatch or power clean if shoulder issues

 

Squat

Back Squats: 

5 @ 60-65-70%

Rest 3 minutes

4 @ 65-70-75%

Rest 3 minutes

3 @ 70-75-80

Beginners will NOT add weigh inside each wave. 

 

Met Con

AMRAP(coach determines time)
10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)
10 Sandbag ground to shoulder 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row

 

TUESDAY

Warm up: RunRow 200m , then 10 walking lunges, 10 push ups, 10 sit ups, 3 rounds

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks

10 Superman Rocks

 

Teams of 3,
AMRAP 25

10 Bag Zercher Reverse Lunges (5/side),
10 Alternating Bag Shoulders,
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

 

WEDNESDAY

 

500 m Row or 400m run,

3 rounds

10 med ball cleans

10 slams

10 OH walking lunges, active shoulders

 

Power clean instruction:  dip shrug, dip with elbows hi and outside, fast elbows.

 

 

 

For Time:

10 Power Cleans @ 70% of 1RM Power Clean

8 Power Cleans @ 75% of 1RM Power Clean

6 Power Cleans @ 80% of 1RM Power Clean

4 Power Cleans @ 85% of 1RM Power Clean

2 Power Cleans @ 90% of 1RM Power Clean

 

Beginners do not add weight and perform 200m row between sets.

Met con:
In a 4:00 Window:
400 Meter Run, 18 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

In a 4:00 Window:
400 Meter Run, 14 Barbell-Facing Burpees, Max Power Cleans ((155/105))

Rest 4:00

In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (185/125)

Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.
Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.
Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

Notes on this:  If you are a fast runner, do not make modifications, except for your weight. If you are a slow runner,  decrease run to 200m.   

THURSDAY

Warm up:  400m Row,  coach’s choice mobility

Baseline:  for time 500m row, 40 squats 30 sit ups 20 push ups, 10 pull ups

EMOM 20

Minute 1 stone to shoulder x 6

Minute 2 Pendlay Row x10

Minute 3 Deadlift x 15

Minute 4 Farmer Carry 80’

 

 

 

FRIDAY

SPLIT JERK SKILL

Jerk Balance
3 sets of 3 foot work only

3 Sets of 3 – Empty Barbell/pvc
3 Sets of 3 – Light Load / empty barbell

 

Set #1 – 3 Reps @ 50% of 1RM Split Jerk

Set #2 – 3 Reps @ 55% of 1RM Split Jerk

Set #3 – 3 Reps @ 60% of 1RM Split Jerk

Set #4 – 3 Reps @ 65% of 1RM Split Jerk

Set #5 – 3 Reps @ 70% of 1RM Split Jerk

Set #6 – 3 Reps @ 70% of 1RM Split Jerk

Set #7 – 3 Reps @ 70% of 1RM Split Jerk

 

Teams of 2

40 burpees

40 ball slams

600m run

30 burpees

30 wall balls

600m Run

20 burpees

20 box jump

600m run

YGIG,  both run at the same time

 

As time permits

OTM x 10 (5 Rounds):
Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Beginners use and empty barbell

 

SATURDAY

Warm up:  2 sets of200m row, bear crawl down and back, 10 ring rows, 10 squats

Group Snatch instruction:  Dip, Zip, Flip

Teams of 3:
100 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (75/55)
100 Toes to Bar
100 Power Snatches (75/55)
100 Box Jump Overs (24″/20″)
100 Calorie Row

Individually

50 Calorie Row
40 Box Jump Overs (24″/20″)
30 Power Snatches (75/55)
30 Toes to Bar
30 Power Snatches (75/55)
40 Box Jump Overs (24″/20″)
50 Calorie Row

4 Sets – On the 3:00:

10 Romanian Deadlifts

25 Low Banded Rows –seated

 

SUNDAY

TBA