Monday, August 7th - Sunday, August 13th

Week 10

 

Monday

 

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

 

(B) Back Squat – 75% x 3, 80% x 3, 85% x 3+++

 

 

(C)) 17.1 CrossFit Open Workout

20 minute cap

·      10 alternating dumbbell snatch

·      15 burpee box jump overs

·      20 alternating dumbbell snatch

·      15 burpee box jump overs

·      30 alternating dumbbell snatch

·      15 burpee box jump overs

·      40 alternating dumbbell snatch

·      15 burpee box jump overs

·      50 alternating dumbbell snatch

·      15 burpee box jump overs

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -3 muscle up – 12 OTM

 

(B) Push Press - 75% x 3, 80% x 3, 85% x 3+++

 

(C) AMRAP in 10 minutes,

1, 2, 3, 4….reps

·       rope climb

·      HSPU from paralettes

 

rest 5 minutes

 

(D) 8 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Hang snatch + snatch – Heavy set

 

(B1)  Bench Press - 75% x 3, 80% x 3, 85% x 3+++

(B2) 8 – 12 Dumbbell row

 

(C) “Power Elizabeth”

21, 15 & 9 reps

·      Power clean, 135/95

·      Ring dips

 

 

D1) 3 x 10 – 15 ab wheel

D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift - 75% x 3, 80% x 3, 85% x 3+++

 

(B) Row 10k

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 75% x 2(1+ 1) x 5

 

(B) Pause Front squat – 3 RM

 

(C) “Double Helen”

Run 1200m

63 kettlebell swings, 24/16kg

36 chest to bar pull – ups

Run 800m

42 kettlebell swings

24 chest to bar pull – ups

Run 400m

21 kettlbell swings

12 chest to bar pull – ups

 

ab work of choice

 

Sunday

 

Yoga