Crossfit training plan- 4/6/18 – 10/6/18
Welcome to Phase 3, week 6 of our 2018 training plan.
Week 6. We are keeping it simple this week. You folk are a bunch of ledgends you know how and when to put the effort in, your got pockets full of skills lets get this week busted.
Keep it simple – jut do the work.
Monday
E2MO2M (10min)
A: Paused Snatch – Mid Shin 5 x 2
Every 4 mins complete: (16min)
B1: Rack Pull x 2-3 @ 20×1
B2: Deadlift x 4-6 @ 20×0 (no dropping the bars)
B3: 30* DB Natural Grip Bench Press 4 x 5-8 @ 30×1
* Please note you should be getting through the above in under 2 min. Giving 2 mins rest
12 mins of:
6 x Chest To Bar Pull Ups
6 x Burpee box overs
Tuesday
Every 2:30min 5 Rounds
A: Push Jerk x 3- use racks or pins
A2: 5-10 x Beat Swing > Kipping Chin Up depending on level
E4MO4M (16min)
B1: 1 & 1/4 Back Squat Heel elevated 10* 3 x 8 @ 21×0
B2: Chin Up 3 x 4-7 @ 30×1
Note: Complete both in 4 mins
3 Rounds of:
7 Push Press 42.5/ 30
20 DU
Rest 1 min
– Then –
3 Rounds of:
7 Front Squats
20 DU
Rest 1 min
– Then –
3 Rounds of:
7 Thrusters
20 DU
Wednesday
18 min EMOM:
Min 1: 3 x Squat / Power Clean -heavy
Min 2: 5 x Box Jump (step down)
Min 3: 10 Wall Balls (light + move fast)
18 min AMRAP
200m Run
8 Pull Up / Toes down pull ups
12 Kb Swing -Heavy
*Aim for unbroken sets, rest as needed before starting the set
Thursday – Gymnastics
Friday
7 rounds (10mins)
Every 90 seconds
E, Snatch + OHS 1+1
N, Pwr Snatch + OHS 1+1
E4MO2M (16min)
B: Box Step Up 4 x 8-10
B2: Hanging Strict Toe 2 Bar / Leg raises 4 x 10
12 min AMRAP:
10 x DB / KB Push Press + 20 OH Walking Lunge (right)
10 x DB / KB Push Press + 20 OH Walking Lunge (left)
20 x Sit ups
Saturday
7 rounds (10mins)
Every 90 seconds
E, 1-2 x Clean *80-85%
N, Pwr Clean *80-85%
Every 3 min, 5 rounds (15min)
B: Squat / Pwr Clean @ 60-70% of A x 3
B2: KB Swing x 10 – Heavy
5 Rounds
3 min AMRAP
3 Squat Cleans – medium
6 Knees to Elbows or scales
9 Wall Balls
Rest 1 min
Pace yourself to keep consistent rounds. Each round start at the beginning!
Sunday
Every 3 mins complete (9 mins)
A1: Seated OH BB Press 3 x 8-10
A2: Banded Face Pull 3 x 15
18min AMRAP
Row x 20 cals
15 x DB hang power cleans
20 x DB push ups
20 x Renegade rows (10/side)
30 x Walking lunge steps
Rest 7 mins
5 Min or 100
Ring Rows
Each time you stop 5 burpees