Crossfit training program 19/8/2019 -25/8/209
Week 3 of our August training program.
Its a similar story to last week we want you to work hard feel the groove make some gains and have fun please.
Monday: Clean and jerk getting heavy and some big numbers
Tuesday: Structural balance and love those hamstrings.
Wednesday: Upper body work and a muscle burn.
Thursday: Gymanstics -magic
Friday: Snatching and a partner smash up.
Saturday: Thruster and a work rest partner workout.
Sunday: Some “HERO” shit going down the “ARTIE”.
Monday
12 minutes to build to a comfortable weight
A: squat or power clean + split Jerk x (1+1)
5 sets on the 2 mins -build weight
B: Hang power clean + floating Clean and press x 2+2
12 Min AMRAP -breath
5min
25 x Weight Plate GTOH
25 x Ring rows
Rest 1 min
5min
25 x KB Swing
25 x DU or 45seconds
Tuesday
12min to complete
A1. Heels Elevated Back Squat 4 x 5 @ 3311
A2. RFE Split Squat 4 x 8 @3011 :90
4xE3MO3M
B1. Db 24x walking lunges
B2. 12x press ups on Db
4x6min
6x AKB swings 32/20
6x burpees
rest 1 min
6min
6elx split jumps or alt rev lunges
6xBurpees
rest 1min
Wednesday
20 min to find technical weight
A. Push Jerk + Split Jerk 2 + 2
4xE3MO3
B1. 12x Bench press @3010
B2. 12x ring rows
15 mins
4 Rounds of:
3 Mins work 1 min Rest
HSPU or Push Press x 7 (45/35)
TTB or TTR x 7
Thursday
Friday
20 Mins To establish a comfortable weight:
A: Snatch Pull + Sn + OHS 1+1+1
Every 2:30
B: Front Squat 4 x 6 @ 3011
B: FRE Split Squat 3 x 8 @3011
This is NOT a Bulgarian split squat.
16min AMRAP
working with a partner alt
Run 200mtrs
alt Db snatches 6ea rx 22.5/15
Saturday
Every 2 min for 14min
A. Deadlift @70% 7x 3 @ 2110
20 Minutes of:
In Pairs accumulating rounds
1-2-3-4-3-2-1
3 Power Cleans -rx 50/30
5 Pull Ups -scale as needed
10 Press Ups – scale as needed
15 Air Squats
P1 Completes 1 round of the above. SO does P2. Next round P1 completes 2 rounds as does P2. Until 4 Rounds are completed. Then working back down to 1 or a 20minute time cap.
Sunday
16min
alt work with a partner
12xDb deadlifts
6x Db hang cleans
3x Db push press
“hero workout”
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 45/30
5min accumulated plank hold, if you have solid plank alt shoulder taps