CrossFit Workouts for the week of 7/7/14

Monday
Strength
10 min to find 1RM Push Press

Back Squat
4-4-4-4-4+
*All sets at 80% of 1RM, last set is rep out

Conditioning
3 rounds:
7 Front Squat (1/.75 x BW)
21 unbroken double unders
(7:00 time cap)

Tuesday
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/170)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull ups

Wednesday
Skill/Strength
6×1 3 position snatch

Conditioning
“Nancy”
5 rounds for time
400m run
15 overhead squats (95/65)

Thursday
Rest/Make Up/Mobility

Friday
Strength
Deadlift
4-4-4-4-4+
*All sets at 80% of 1RM, last set is rep out

Conditioning
Climb ladder as high as possible in 12 minutes
3-6-9-12-15…
Wall balls
Sit ups
Box jumps (24/20)

Saturday
In teams of two:
22 minute AMRAP
2 rope climbs
22 Hang Cleans (135/95)
22 bar facing burpees
22 calorie row

RUSH! Workouts for the Week 6/7/14

Tuesday

AMRAP 40

1 minute plank

1 mile row (1600 meters)

1 minute plank

25 Russian kettlebell swings

1 minute plank

20 wall balls (20/14)

1 minute plank

15 box jumps

 

Wednesday

 

3 ROUNDS OF:

 

1 min AMRAP

Thrusters (75/55)

1 min rest

 

2 min AMRAP

Burpees over bar

2 min rest

 

3 min AMRAP

Forward to backward shuttle runs

3 min rest

 

Scored as lowest total round of all three rounds

 

Friday

Every minute on the minute for 10 minutes

Sprint 100m

*hand release push-ups in remaining time

 

-3 minutes rest then-

 

3 rounds for total reps of:

2:00 assault bike for calories

2:00 KB curtis p’s (alternating arm each rep)

2:00 forward to backward bear crawl

2:00 Burpee wall ball

2:00 rest