Monday
Every 2:30 for 4 sets:
4 power snatch
- Rest 10 seconds between reps
- Start at 70% and try to build to 85% of most recent 1RM
Every 2 minutes for 3 sets:
3 push press @ 72%
3 push press @ 80%
3 or more push press @ 87%
- As many reps as possible on the last set
WOD
For time:
4 rounds of:
12 GHD sit-ups
10 single arm KB hang snatch(70/44, 5 right arm then 5 left arm)
3 rope climbs
Rest 3 minutes, then,
4 rounds of:
8 GHD sit-ups
8 dual KB hang snatch(44/26 in each hand)
2 rope climbs
Tuesday
Every 2:30 for 4 rounds:
15/12 calorie row
40 double unders
Squat clean + front squat
- Round 1: 70% of squat clean 1RM, round 2: 77%, round 3: 85%, round 4: 92%
Every 2 minutes for 3 sets:
30 second freestanding or wall handstand hold
40 single under crossovers
WOD
For time:
100 wall-balls(20/14)
- Every time you break, bike 15/12 calories and do 10 deficit strict handstand push-ups(hands on 25/10 lb plates)
- Scale by using a lighter med ball if needed, and do seated DB overhead press
Wednesday
Every 2:30 for 4 sets:
8 barbell overhead lunge steps
- use around 55% of overhead squat 1 RM
Every 2 minutes for 3 sets:
3 bench press @ 72%
3 bench press @ 80%
3 or more bench press @ 87%
WOD
4 rounds for time:
200 M run
15 chest to bar pull-ups
12 box jumps(24/20)(step down)
9 power cleans(155/105)
- Rest 1 minute between sets
Thursday
Olympic lifting: snatch
Friday
Every 2:30 for 4 sets:
2 front squats + 1 split jerk
- Start at 80% of clean and jerk 1RM and build to 95%
WOD
AMRAP in 15 minutes:
20/16 calorie row
30 ft farmer’s carry walking lunges(50/35 in each hand)
20/16 calorie ski
Post WOD
3 sets:
10 GHD hip extensions
20 banded good mornings(blue band)
Saturday
Every 2:30 for 4 sets:
10 deadlifts @ 55% 1RM
EMOM for 10 minutes:
Even minutes: 6 strict chest to bar pull-ups(use assistance)
Odd minutes: 6 strict handstand pushups
WOD
AMRAP in 9 minutes:
9 toes-to-bar
6 squat clean thrusters(135/95)
25 ft handstand walk
- Sub 20 shoulder taps in handstand for walk
Also optional to do the Murph prep workout
For time:
800 M run
8 rounds of Cindy
600 M run
8 rounds of Cindy
400 M run
Brent Eno
CrossFit Aiken
