Thursday

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Weightlifting:

Snatches 3 @ 78%, 2 @ 81%, 2 @ 84%,

EMOM 20 minutes:

Even Push Press 3 reps* (add weight as necessary)

Odd: 5 reps of STRICT toes to bar.**

*You must do pus press, jerks and split jerks are not allowed.

**If you are unable to do Strict toes to bar (no kip) then do kipping, or knee raises.

Post Snatches and Push press beginning and ending weights to Whiteboard and to the Zen.

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Wednesday

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WOD

For time complete the following

100 Feet of walking lunges

50 Kettlebell Swings 55/35lb

50 Burpees

100 Feet walking lunges

35 Kettlebell Swings 55/35lb

35 Burpees

100 Feet walking lunges

20 Kettlebell Swings 55/35lb

20 Burpees

Post times to the Zen.

 

 

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Tuesday

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5,4,3,2,1 rep rounds for time of (load is more important, or takes priority, than speed)
Clean (squat) (go heavy)
Weighted pull ups (or strict pull ups, or ring rows doubled reps)

Then:

Box Back Squats 3×5 @ 75% (3 sets of 5 reps at 75% of 1rep max)
and in between Back Squats do max rep push ups (Without going to knees or lifting hands. Chest to deck and FULL lock out for every rep)

 

Post loads, times and reps for push ups ...

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Friday!

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There was a conversation at the Games party last Saturday and it was brought up that we have not done ALL of the workouts on the record whiteboard and there are empty spaces… so today we tackle one that I have wanted to put into the mix for a long time and now is a perfect time to give what was asked for!

There will be a time cap for this workout posted at gym.

Badger

3 rounds for time ...

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Thursday

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Snatches!!

For 30 minutes you will start with a light barbell (an empty one) and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch. The 3 snatches do not have to be ...

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Tuesday

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EMOM for 20 minutes:

Even Minutes 3-5 Front Squats

Odd Minutes 1-3 or 3-5 reps of: Muscle Ups, Chest to bar pull ups, Strict pull ups

(Base reps and load on level of difficulty, strength or skill level)

Conditioning:

2-3 rounds of:

8-12 reps Ring Crunches

5 reps of Inverted hangs on rings

12 Hollow push ups (remember Bodyweight strength program)

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Monday!

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CrossFit games party was a lot of fun! Thank you to everyone that was able to come.

WOD

20 minute AMRAP

100m Sprint (east end of parking lot to grass)

10 Pass throughs on parrallettes (back and forth is 1 rep)

10 Grasshoppers (left and right is 1 rep)

10 Up Downs

Post rounds to the Zen.

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Friday!

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CrossFit Games 2017 Party at Jason and Lisa’s house!! Inquire at the gym or in the CrossFit Carol Stream Members Facebook group.

 

WOD

On a continuously running clock:

You will have 10 minutes to find a 1 rep max Power Snatch

Then you will have 15 minutes to complete as many rounds as possible of the following ‘chipper’

100 feet of overhead walking lunges with a 45/25lb bumper

80 Sit ups

60 box jumps 24/20″

40 burpees

20 Chest to bar pull ups

If you finish your power snatches early ...

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