SUNDAY
Sunday Fun Day!
MONDAY
3-4x
In & Out Ladder Drill and Lateral Hop Drill
-then-
10x Deadlift + Shuttle Sprint
Deadlift load:
Rx: 385/235#
Gold:315/195#
Silver:275/155
Bronze: 225/125#
TUESDAY
Clean + Front Squat + Jerk
5 x (1 Clean + 2 Front Squats + 1 Jerk) @ 70% of max C&J
-then-
EMOM9
1st minute: RDL – 5 @ 75% (of Clean)
2nd minute: Pendlay Row – 5 @ 65% (of Clean)
3rd minute: Rest
WEDNESDAY
12 minutes to establish 1 RM Hang Power Snatch
-then-
21-15-9
Hang Power Snatch @ 135/95#
Chest to Bar Pullups
THURSDAY
12 min of skill work on handstand pushups
-then-
10 HSPU
1 back squat @ 165/105 lb
9 HSPU
2 back squats squats
8 HSPU
3 back squats
7 HSPU
4 back squats
6 HSPU
5 back squats
5 HSPU
6 back squats
4 HSPU
7 back squats
3 HSPU
8 back squats
2 HSPU
9 back squats
1 HSPU
10 back squats
FRIDAY
3 Rounds for Quality (not time):
25 Twin KB swings to eye level @ 53/35 each hand
25 Pushups
12 front squats @ 225/135 lb
SATURDAY
4th of July Schedule will be normal. 9am class & 10am Open gym
15 min to work up to a heavy Husafel Stone Carry
-then-
2010 CrossFit Games Southeast Regional Event 4
For Time:
500m Row
25 Lateral Burpees over an ABMAT
500m Row
25 Lateral Burpees over an ABMAT