Monday, September 4th - Sunday, September 10th

Week 14

 

Monday

 

(A) Back Squat - Max

 

(B

·      10 HSPU

·      15 thrusters, 135/95 lbs

·      20 muscle – ups

·      15 thrusters, 135/95lbs

·      10 HSPU

 

 

(C)

·      350m Farmers Carry

·      30 cals assault bike

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A)  Power Clean + Push Press – Heavy Set (2 + 1)

 

(B) 5 xOT5M- Row 20 cals

 

(C) 5 RFT

10 box jumps, 24”

15 push ups

20 DB snatch, 50/35lbs

rest 5 minutes

 

(D) 5 x 30s Assault Bike, rest 2:30

 

(E) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      ABMAT sit-ups

 

Wednesday

 

(A1) Bench Press – Heavy Single

(A2) T – Bar – 8 – 10 reps

 

(C) 5 RFT

 

·      Run 200m

·      10 burpees

 

 

(D1) 3 x 10 – 15 ab wheel

(D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

17.5 CrossFit Open Workout

10 RFT

9 thrusters, 95/65lbs

35 double - unders

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 80% x 2(1+ 1) x 5

 

(B) Pause Front squat – 75% (of FS) x 3 x 3

 

(C) “DT”

 

5 RFT, 155/105lb barbell

12 deadlifts

9 hang power clean

6 power jerk

 

ab work of choice

 

Sunday

 

Yoga