Programming: Week of August 20th -24th 2018

Monday, August 20th 2018

Strength: CrossFit Total II
Clean 1 Rep Max
Bench Press 1 Rep Max
Overhead Squat 1 Rep Max

Tuesday, August 21st 2018

Strength: Weighted Box Step-up
6-6-6-6

WOD #1: For 2 Cycles
 AMRAP in 5 mins of:

10 Toes To Somewheres

10 Dumbbell Clean & Jerks, 50/35 lbs

10 Dumbbell Burpee Deadlifts, 50/35 lbs

Rest 2 mins between each cycle.

 

WOD #2: For 2 cycles:

AMRAP in 5 mins of:

10 Russian Twists, 53/35 lbs

10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

10 Kettlebell Goblet Squats, 53/35 lbs                                        
Rest 2 Min between each cycle

 

Wednesday, August 22nd 2018


Strength: Every 1 min for 15 mins, alternating between:

3 Strict Handstand Push-ups

3 Strict Pull-ups

3 Strict Ring Dips

 

WOD: For time:

10 Thrusters, 135/95 lbs

50 Double Unders

8 Thrusters, 135/95 lbs

40 Double Unders

6 Thrusters, 135/95 lbs

30 Double Unders

4 Thrusters, 135/95 lbs

20 Double Unders

2 Thrusters, 135/95 lbs

10 Double Unders

 

Thursday, August 23rd 2018

Endurance:
For time:

30 Row (calories)s

For time:

30 Assault Bike Calories

For time:

50 Push-ups

WOD: 5 rounds for time of:

Run, 300 m

20 Dumbbell Snatches, 50/35 lbs

20 Alternating Pistols

 

Friday, August 24th 2018

Strength: Deadlift
1 @ 40% x 2 | 1 @ 50% x 2| 1 @ 60% x 2
1 @ 70%  x 2| 1 @ 80%  x 2

 

WOD: CrossFit Games Regional 11.3

21-15-9 reps, for time of:

Deadlift, 315/205 lbs

Box Jump, 30/24 in




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