Easton CrossFit Gym Personal Training, Weight Loss, 20170530

Art and Hunter just finished "Murph"

Art and Hunter just finished "Murph"

Tuesday

250m Row to begin, then 

2 rounds to warm up,  3 rounds at workout pace
45s work, 15s rest of
burpee
power clean (empty barbell)
Push press or strict press

Snatch instruction and warm up: Suggested:  3 snatch pulls, 3 muscle snatch, 3 btn pp

On the Minute work:
EMOM:  10x2  Snatch high pulls or Chinese Fast Pulls (Panda pulls)

EMOM:   15x1  Snatch

EMOM:  10 sets:  5 strict pull ups,  5 Strict ttb, same minute 


Wednesday

Warm up:  400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 Front squats
5 Presses
5 back squats

Front Squats:  5x7,  stay at the bottom for 3 seconds,  Lift E3M


15-9-6
Power clean 105/155
HSPU
Ring Dip

Thursday

Warm up:  Coach's Choice

EMOM 30 intervals
Box Squats (heavier than last week, or 80% of back squat 1rm)
Floor Press (KB/DB)
KB/DB bent over row
Burpee for the minute
Rest
Hanging Hollow body

Friday

Warm up:  400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 Front squats
5 Presses
5 back squats

Back Squat:  5x7,  Stay at the bottom for 3 seconds,  Lift E3M

Kettlebell Complex: 20 minutes
4 Cleans (swing)
3 goblet squats
2 Thrusters
40' walking lunge
Switch sides

Saturday

Warm Up:
Tabata:  5 rounds
KBS, goblet squat, push up, sit up (Rotate)

For time: 3 rounds
10 STO (use 50/35 db or 135/95 BB)
40' Sled Drag (AHAP)
10 Front Squats
40' Sled Drag
20 Deadlifts 

Midline work:
Tabata:  Hollow rock,  hand stand holds. Alternate.