Monday, August 21st - Sunday, August 27th

Week 12

 

Monday

 

(A) clean - 75% x 1   x3,

 

(B) Back Squat – 70% x 5

 

 

(C)) 17.3 CrossFit Open Workout

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185 lb.

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 10 x 1 -2 ring muscle up + 15 double – unders OTM

 

(B) 10 minutes to practice handstand walking

 

(C)

·      50 pistols

·      40 HSPU

·      30 OH dumbbell walking lunges, 60/40lbs

 

rest 5 minutes

 

(D) 10 x 8s assault bike sprint, rest 112s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Thruster – Heavy double

 

(B)  Bench Press – 70% x 5

 

(C) “Randy”

75 power snatches, 75/55lbs

 

(D) 10 x OT2M, row 100m + 3 burpees over Erg

 

 

(E1) 3 x 10 – 15 ab wheel

(E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift– 70% x 5

 

(B) 5 RFT

1 peg board ascent

15 thrusters, 75/55lbs

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 75% x (1 +1+ 1) x 5

 

(B) Pause Front squat – 75% x 2 x 3

 

(C) “Fight Gone Bad”

 

ab work of choice

 

Sunday

 

Yoga