Programming: Week of June 24th - 29th, 2019


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Programming: Week of June 24th – 29th, 2019

Monday, June 24th, 2019

Warm Up:
100m run > 10 Slow Med Ball Squats (hold at bottom)
100m run > 10 Slow Good Mornings (hold at bottom)
100m run > 10 Slow Samson Stretch (hold at bottom & reach overhead)
100m run > 10 med ball clusters

Working running technique

Strength: 4 X 300m Med ball runs
(100m jog into the 200m around the building rest 2 min)

WOD:
400M Run
50 Dumbbell Goblet Squats, 50/35 lbs
~~THEN: 2 rounds of:

25 Wall Balls, 20/14 lbs
25 Dumbbell Hang Cleans, 50/35 lbs
~~THEN: Rest 5 mins
THEN: 400M Run
50 Dumbbell Goblet Squats, 50/35 lbs  
~~THEN: 2 rounds of:

25 Wall Balls, 20/14 lbs
25 Dumbbell Hang Cleans, 50/35 lbs

Olympic Lifting for Monday, June 24th, 2019

Power Snatch + Overhead Squat + Snatch Balance + Snatch
1-1-1-1-1

Shoulder Press
3-3-3-3

Tuesday, June 25th, 2019

 PVC Warm Up Game

10 PVC Pull Overs
Front Rack Stretch
Dip Technique

 

Strength: Jerk Dip + Split Jerk
2-2-2-2-2-2

 

WOD: For Time
9-6-3 reps of
Ring Dip & Shoulder-to-Overhead, 185/125 lbs

Olympic Lifting for Tuesday, June 25th, 2019

Hang Power Clean + Squat Clean + Split Jerk
1-1-1-1-1-1

Tempo Front Squat (4-sec descent > explode up)
3-3-3-3

Wednesday, June 26th, 2019

Strength:
Russian Kettlebell Swing
3-3-3 finding heaviest set, THEN: 3-3-3
American Kettlebell Swing
3-3-3 finding heaviest set, THEN: 3-3-3

WOD: 25 Min AMRAP
10/8 Row Calories

8 Kettlebell Swings

6 Burpee Box Jumps

Endurance for Wednesday, June 26th, 2019

2 rounds for time of:

Run, 400 m

Run, 200 m

Row, 100 m

Run, 400 m

Run, 200 m

Row, 100 m

Alternating Every Min on Min
7 Power Snatches, 95/65 lbs

Row, 200/175 m

7 Toes-to-bars

Rest 1 min

Thursday, June 27th, 2019

Strength: Clean Pull + Power Clean
2-2-2-2-2-2

WOD: 5 Min AMRAP
4 Power Cleans, 155/105 lbs

24 Double Unders

10 Pull-ups

Olympic Lifting for Thursday, June 27th, 2019

Clean & Jerk
3-3-3-3-3

Snatch
3-3-3-3-3

Friday, June 28th, 2019

Strength: Yoke Carry
1-1-1-1-1-1
Rope Climbs
2-2-2-2-2

WOD: “Nancy”
5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Saturday, June 29th, 2019

9am Friends & Family CrossFit

WOD: For time:

Overhead Plate Hold, 45/25 lbs

Run, 200 m

-- then --

50 Bumper Plate Sit-ups, 45/25 lbs

50 Bumper Plate Burpees

50 Russian Twists, 45/25 lbs

-- then --

Overhead Plate Hold, 45/25 lbs

Run, 200 m

Olympic Lifting for Saturday, June 29th, 2019

3 Position Snatch
1-1-1

Snatch
1-1-1-1-1-1

Push Jerk
3-3-3-3



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