Monday
Strength
2 Cleans + 1 Jerk
-1 set @ 80%
-1 set @ 85%
-2 sets @ 90%
Back Squat
-3x5 @ 83%
WOD
For time:
Run 400m
Three rounds of the couplet:
10 Thrusters 95/65
10 Pull-ups
then immediately...
Run 400m
Three rounds of the couplet:
10 Burpees
10 Wall Balls
Tuesday
Strength
Four rounds not for time of:
6 Push Press @ 80%
10 Med Ball Slams
WOD
For time:
3 Rope Climbs
300m Sprint (Speed bump and back 3 times, suicide style)
2 Rope Climbs
200m Sprint
1 Rope Climb
100m Sprint
40 KB Snatches 53/35 (20 per arm)
400m Sprint (Speed bump and back 4 times, suicide style)
Wednesday
Strength
Power Snatch+Full Snatch+Overhead Squat
-3 sets @ 75%
-3 sets @ 80%
Front Squat
-3x3 @ 88%
WOD
12 Minute AMRAP of:
10 Dynamic Push-ups
15 Overhead Lunges 45/25
20 Double-unders
*Top of Every Minute perform 3 Burpees
Coaching notes: Use one of the plates for dynamic push-ups as your overhead lunge plate. Dynamic Push-ups video demo: http://www.youtube.com/watch?v=OCQp173DUT8&feature=youtu.be
Thursday
Strength
Four rounds not for time of:
6 Bench Press @ 80%
Strict Pull-ups till failure (scaled: Jump Pull-ups with 3 second descent to dead-hang)
WOD
7 Minute AMRAP of:
7 HSPU
7 Toe-to-Bar
rest two minutes then...
7 Minute AMRAP of:
7 Shoulder-to-Overhead 135|95
7 Box Jumps 24|20
Friday
Strength
Three-Position Clean (Floor, Hang, High Hang)
-3 Sets @ 75%
Two-Position Clean (Floor, Hang)
-2 sets @ 85%
Deadlift
-3x5 @ 83%
WOD
15 Minute AMRAP of:
Run 400m
5 Hang Power Snatches 115/75
12 Pistols (6 per leg)
12 KB OHS (6 per arm) 53/35
Road to Regionals 2014
Monday
I-
Clean & Jerk
15 Minutes work up to a heavy single
then...
EMOM for 6 Minutes
3 Cleans+ 1 Jerk @ 80% of heavy single
rest 5-8 minutes then...
Back Squat
-5x4 @ 85%
II-
CrossFit Regionals WOD Event #5 (Modified)
Four rounds of:
11 Deadlift 315/205
11 Box Jump 30/24
Rest One Minute Between the rounds. Scale deadlift weight if needed.
rest ten minutes then...
Three rounds:
Row 500m (80% Intensity, should be moving fast but not with everything you got)
15 Burpees
Tuesday
I-
Snatch Complex
Below Knee+High Hang+2 OHS
-2 sets @ 70%
-2 sets @ 80%
-2 sets @ 83%
Overhead Complex
3 Strict Press+3 Push Press
-5 sets starting at 75%, add 5-10lbs per set
II-
9-6-3
Muscle-ups
Snatch 155/105
Deficit HSPU
rest five-ten minutes then...
EMOM 0:00-3:00 (4 total)
Sprint 50m
EMOM 4:00-6:00 (3 total)
Sprint 100m
EMOM 7:00 (1 total)
Sprint 200m
Wednesday
I-
Light work day
Back Squat- Dynamic Effort (Down with control, up fast, don't go heavy, if you're slow, it's too heavy)
9x3 @ 60%
II-
Choose what you consider a weakness movement:
5 Rounds of:
1 Minute ME Weakness
1 Minute Rest
Repetitions should be flawless to correct and strengthen weakness.
Choose what you consider another weakness movement:
5 Rounds of:
1 Minute ME Weakness #2
1 Minute Rest
Thursday
I-
Split Jerk
-3x3 @ 75%
-2x2 @ 80%
-2x1 @ 90%
Thrusters
With a running clock
0:00 5 Thrusters 95|65
1:00 5 Thrusters 115|85
2:00 5 Thrusters 135|105
3:00 3 Thrusters 155|125
4:00 3 Thrusters 175|145
5:00 1 Thruster at 195|165
6:00 1 Thruster at 215|185
If you fail at a lift, don´t increase weight. Just wait till the next minute and continue process with the previous weight. Example: you fail at 155, wait till the next minute and do 3 thrusters @ 135. Finish the whole cycle this way.
II-
2013 Regionals Event Jackie
For time:
1000m Row
50 Thrusters 45|35
30 Pull-ups
rest ten minutes then Run 1600m @ 70% pace
Friday
I-
Snatch
15 Minutes to work up to a heavy Double (flawless form). Then perform five sets of that weight for a single.
Two-Position Clean
-2 sets @ 65%
-1 set @ 70%
-2 sets @ 75%
Back Squat
-2x10 @ 70%
II-
2013 Open Workout 13.2 (Modified)
6 Minute AMRAP of:
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Rest five minutes then repeat
No comments:
Post a Comment