CrossFit Easton MD, Personal Training, Weight Loss, and Boot Camps 20170710

CrossFit Easton WEight Loss Challenge

This is how we don't quit. 

MONDAY
Warm up:  
Run/Row 400, then
Banded walks, one square,
30 SLRDL , unweighted
10 KB thrusters (5+5)
10 sets of:  Hi pull, muscle snatch, OHS with empty barbell.  
(if you do not snatch do hi pull, clean, front squat)

coach led snatch instruction

1. Snatch/clean
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(75%/6)5

Conditioning -- Be consistent:  keep your rounds the same length.
4 RFT:
21 Wallballs (20/14) 
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35) 

TUESDAY
Warm up:  200m run, 
Hi knees, butt kickers, bear crawl
Group Burgener.

1. Barbell Conditioning
EMOMx8:
Minutes 1-4: 3 Snatches or clean deadlift
Minutes 5-8: 5 Clean and Jerks 

2. Conditioning
Glen or Half Glen:
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

WEDNESDAY
Warm up:  run/row,
Tabata HS Hold, SA KB thruster, Kb swing x3 sets (6 min)

Push Jerk instruction
 
Push Jerk
(65%/3)5

 Push Press
(75%/5)5

Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU/ab mat sit ups


THURSDAY
Coach's Choice

30 Cal Row
18 HSPU
25 Cal Row
15 hHSPU
20 Cal Row
12 HSPU

Midline (Anterior) 
8 x :20 on / :10 off
L-Sit 

Midline (Posterior) 
8x :20 Front Rack Hold--DB KB or barbell, heavy

FRIDAY
Warm up:  200 run/ row  8 min Bear complex

Clean Pull
(95%/3)4

Front Squat
(75%/4)5

Conditioning
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike/row
30 Double Unders

Rest 1:00 between rounds

SATURDAY
1. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (115/80)

SUNDAY

1. Barbell Technique
Pausing Snatch Deadlift:  Full 3 second stop above the knee
5x3 PYOW

2.  Met Con
Teams of 2
Partner 1 runs 400m while Partner 2 completes as many rounds as possible of
1 rope climb
10 HSPU
15 half Body weight Back squats