Programming Overview: Mar. 12-18

0 Flares 0 Flares ×

edcf-aug-2017-45

We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out!


Monday 3/12

A) Every 90 sec x 6 sets:

– 4 TnG push press

*build heavier than last week’s 5s

 

B) “DT”

5 rounds for time:

– 12 deadlifts (155/105)

– 9 hang power cleans

– 6 shoulder to overhead

 

C) 3 sets for quality:

– 20 reverse snow angels

– 10 pvc dislocates

 

Tuesday 3/13

A) Three sets of:

AMRAP in 2 min:

– 12/9 cal row

– 15 KB swings (70/44)

R2M between sets.

 

R2M, and then…

 

Three sets of:

AMRAP in 2 min:

– 30 double unders

– 15 wallballs (20/14)

R2M between sets.

 

R2M, and then…

 

Every 2 min x 3 sets of:

– 400, 300, or 200m run @ 90%

 

*This is all back to back so the entire workout will take 30 Minutes.

*Pick up where you left off on AMRAPs.

*Pick a run distance to get at least 15 sec of rest.

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

 

Wednesday 3/14

A) Every 90 sec x 5 sets each:

Station 1: 5-4-3-2-1 x bench press @ 20X1

Station 2: 5-4-3-2-1 x deadlifts @ 20X1

*Set of 1 should be around 95%.

 

B) Every 90 sec x 4 sets each:

Station 1: 12 BB hip extensions from ground w/ pause

Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)

Station 3: 6-8 weighted pull-ups or 4 negative pull-ups

 

Thursday 3/15

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) E2MOM x 4-5 sets

1: 400m run

2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)

 

*HPS weights: 115/75, 95/65, 75/45 ← should be UB

*Scale run down to 300 or 200 if needed.

 

Friday 3/16

Open Workout 18.4

 

Saturday 3/17

8am Masters

 

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 3/18

8am Endurance

10am-12pm Open Gym

0 Flares Facebook 0 Twitter 0 Google+ 0 Pin It Share 0 0 Flares ×