Monday, August 14th - Sunday, August 20th

Week 11

 

Monday

 

(A) clean - 90% x 1   x2, Heavy SIngle

 

(B) Back Squat – 79% x 5, 84% x 3, 89% x 1+++

 

 

(C)) 17.2 CrossFit Open Workout

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35lb dumbbells

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 10 x 1 -2 bar muscle up + 10 double – unders OTM

 

(B) Push Press – 79% x 5, 84% x 3, 89% x 1+++

 

(C)

·      10, 9, 8…3, 2, 1 reps HSPU

·      10, 9, 8…3, 2, 1 reps Pistol (total reps, not per side)

·      20 double - unders

 

rest 5 minutes

 

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

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Thruster – Heavy triple

 

(B1)  Bench Press – 79% x 5, 84% x 3, 89% x 1+++

(B2) 8 – 12 Dumbbell row

 

(C) 5 x OT2M

 

15 power snatch, 75/55lbs

 

(D) 10 x OT2M, row 100m

 

 

(E1) 3 x 10 – 15 ab wheel

(E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift– 79% x 5, 84% x 3, 89% x 1+++

 

(B) Run 1 mile

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 78% x 2(1+ 1) x 5

 

(B) Pause Front squat – 2 RM

 

(C) 75 thrusters,75/55lbs

 stop every minute to do 5 c2b pull - ups

 

ab work of choice

 

Sunday

 

Yoga