Easton CrossFit Gym, Personal Training, Weight Loss Programs 20170703

easton crossfit diet youth sports

Monday
Warm up:  Burgener Warm up and skill transfer exercises.  You will need a foam roller

Halting Snatch Deadlift--1st and 2nd pulls
(75%/5)5
*To Power Position with 3 sec pause

Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

Back Squat-
new to back squats?  6x5, addding as able
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

"Isabel"
For Time: 
30 Snatches (135/95)

Tuesday  10am ONLY no other classes or open gym today.
Warm up:  Barbell complex:  deadlift x 5 power clean, front squat, thruster, goodmorning  5 minutes
Deadlift warm up:  Hip bridges, light deadlifts, banded monster walks  

McGhee
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Rounds in 30 min


Wednesday
Warm up:  Row, Bear complex 5 minutes.  
Clean instruction, wrist and ankle mobility

1. Power Clean + Front Squat
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Clean Deadlift (pulls 1 and 2)
(75%/5)5
*To Power Position with 3 sec pause 

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

4. Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

Thursday:
Tabata: 4 sets each:  row, handstand hold, air squat

1000m row Buy in, then
AMRAP 30:  
5 HSPU
10 Pistols
15 db kb swing
DB kb front rack 80m carry
400m run

Mobility

Friday
Row/Run, then banded walks, PVC mobility,  
 5 x 5 each power clean, push press, back squat (empty barbell)

3 min DU practice

Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2

Back Squat  
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

Conditioning
3 RFT:
75 DU or 150 single jumps or  30 step ups for non jumpers
50 Air Squats
25 Calorie Row

Saturday
1. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
For Time: 
50 Cal Assault Bike / Row
25 Power Snatch (115/80)
5 Rope Climbs
50 Cal Assault Bike / Row
25 Clean and Jerks (135/95)
5 Rope Climbs

Sunday TBA