Training April 26th – May 2nd

DSC_1429

SUNDAY

Sunday Fun Day!

MONDAY

12 mins to find a max deficit parallette HSPU.

Conditioning:

2015 CrossFit Games Masters Qualifier Event 4

21-15-9

Deadlifts @ 225/155 lb

Box Jumps @ 24”/20”

HSPU

TUESDAY

Snatch Cycle Week 4

3 Position Pause Snatch

3 @ 70%, 3 @ 75%, 3 @ 80%, then work to heavy set of 3

-then-

Snatch Pull

4 x 3 @ 95%

WEDNESDAY

“Partner Nukes”

One partner works at a time.

In 8 min

run 4x400m (switch partners every 400m)

AMRAP deadlift @ 315/195 lb in remaining time

In 10 min

run 4x400m (switch partners every 400m)

AMRAP power clean @ 225/145 lb in remaining time

In 12 min

run 4x400m (switch partners every 400m)

AMRAP OHS @ 135/85 lb in remaining time

*Scored by total reps complete

 

THURSDAY

8 minutes instruction and practice on spotting back squat

15 minutes to find a 3RM back squat

AMRAP 7 min

20 double unders

10 pushups

 

FRIDAY

AMRAP 3 min

6 Power Snatch @ 95/65

6 Burpees over the bar

Rest 1 min

AMRAP 5 min

Muscle ups

Rest 1 min

AMRAP 7 min

10 hang power cleans @ 95/65

10 wall ball shots @ 20/14

Scored by total reps. Muscle ups count as 3 reps each.

 

SATURDAY

10 min of instruction and practice on the clean

20 min to find 1RM clean

3×5 clean pulls with 1RM clean load