Programming Overview: June 11-17

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Monday 6/11

A) Every 3 min x 6 sets:

– 3 x back squat @ 85-88%

*This should be heavier than your set of 8s from last week.

 

B) Against a 3 min clock:

– 500/400m row

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row

– max burpee box jump overs (24/20”)

R3M

Against a 3 min clock:

– 500/400m row  

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row  

– max burpee box jump overs (24/20”)

 

1 man-maker = row + push up + row + push up + squat clean + thruster

 

Tuesday 6/12

A) E2MOM x 6 sets:

– 4 TnG power cleans

*Build as you go to a heavy but fluid set of 4. Heavier than last week’s 5s.

 

B) Every 5 minutes x 4-5 sets @80-90%

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

Wednesday 6/13

A) EMOM x 5 sets

– pause snatch @ 55-75%

*Pause 2 counts at knee cap.

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

 

B) For time

– 800m run

– 15 overhead squats (95/65, 75/55, 65/45)

– 15 toes to bar

– 10 overhead squats

– 10 toes to bar

– 5 overhead squats

– 5 toes to bar

– 800m run

 

RX+ use 115/75

 

Thursday 6/14

EMOM x 5-6 sets

RX

1: 200m run

2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar

3: 250/200m row

4: 15 RKB swings (70/44)

5: rest

 

Friday 6/15

A) Every 3 minutes x 6 sets:

– 3 x bench press @ 82%

– 3 x weighted pull-ups (sub banded negatives)

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 6/16

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 6/17

8am Masters

10am-12pm Open Gym

 

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