CrossFit Easton MD, Personal Training, Weight Loss, and Boot Camps 20170717

Monday
Warm up:  run/row 200m
Snatch pull/muscle snatch instruction and modifications
8 min AMRAP:  
SA OH walking lunge 40' r/L
10 SA Thrusters 5 each side
5 snatch hi pulls, 
5 Muscle snatch

Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

Snatch Pull
(100%/3)4

Back Squat
(78%/6)5

Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Tuesday
Warm up:  
Tabatas:  3 rounds of
KBS, goblet hold stepping lunge, SA OHS (or PVC)

EMOM 14

1-7 Snatch, building weight in the first 3 sets to a working weight
8-14 Clean and Jerk, building weight in the first  sets to working weight

Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Wednesday
Warm up:  Run/row 2 minutes
With an empty barbell complete 5 reps each for 6 minutes  
power clean, push press, back squat, good morning,  pull up

1. Power Clean
(75%/3)3
(80%/2)2

2. Power Jerk
(70%/3)5

3. Push Press
(77%/5)5

4. Conditioning (coach may cap this)
For Time: 
2k Row
150 Double Unders
10 Rounds of Cindy 

Thursday
Warm up:
2min run bike or row
15 kbs, 10 cossack lunges, 10 goblet squats, x 3

21-15-9
Wall ball/ calorie Row
800m Run
2 min rest

21-15-9
OHS, Burpee
600m Run
2 min rest

21-15-9
Pull up, push up, sit up, air squat
400m run
2 min rest

2k row

Mobility
 
Friday
Warm up:
Run/Row/Bike 2 minutes
3 rounds of 7 clean and jerks,  7 back squats, 7 front squats,  ME HS hold.


1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

2. Clean Pull
(100%/3)4

3. Front Squat
(78%/4)5

4. Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Saturday
Warm up:  run/row/bike
Bear crawl, spider man lunges, 5 Min Bear complex

1. Barbell Conditioning
EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145) (or as able)

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

Sunday
TBA