Monday, July 31st - Sunday, August 6th

 

Week 9

 

Monday

 

(A) clean - 88% x 1   x3, Heavy SIngle

 

(B) Back Squat – 70% x 5, 75% x 5, 80% x 5+++

 

 

(C))

·      150 double – unders

·      30 thrusters, 115/75lbs

·      150 double – unders

rest 5 minutes

(D) row 500m

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -2 muscle up – 12 OTM

 

(B) Push Press - 70% x 5, 75% x 5, 80% x 5+++

 

(C) 10 RFT

·      1 rope climb

·      7 burpees

 

rest 5 minutes

 

(D) 6 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Power snatch – Heavy Single

 

(B1)  Bench Press - 70% x 5, 75% x 5, 80% x 5+++

(B2) 8 – 12 Dumbbell row

 

(C) 100 ft handstand walk, then

 

5 RFT

·      10 ring push - ups

·      10 dumbbell overhead walking lunges, 60/40lbs

 

(D) 400m run, rest 4 minutes, 800m run

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A) HSPU from paralettes, 3 sets, stopping 1 – 2 reps shy of failure

 

 

(B) Deadlift - 70% x 5, 75% x 5, 80% x 5+++

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

5 RFT

8 medicine ball cleans (over the shoulder), 100/80lbs

5 bar muscle-ups

 

 

(E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– max

 

(B) CrossFit Games workout(s) of choice

 

Sunday

 

Yoga