January 2017

Monostructural/Gymnastics Skill Development

EMOM 12:
 Evens: 60’ band-resisted sprint
 Odds: Max height stick jump

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back or Front Squat- Sets of 3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

Tri-Modal Conditioning, Long

AMRAP 10, in teams of 2:
 64-foot farmers’ carry
 Partner holds face-up plank

With no rest, go into:

Gymnastics/Weightlifting Conditioning, Short-Mid Duration

CrossFit Open Repeat

 Workout 11.4:
 AMRAP 10:
 60 bar-facing burpees
 30 overhead squats
 10 muscle-ups

Weightlifting Strength Development Progressive Series- Week 2 of 4

Conventional or Sumo Deadlift- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

Weightlifting/Monostructural Conditioning, Repeated Short

“Bobcat 17.1”
 For time,
 40 power cleans (140/100) SC = 60% 1RM

“Bobcat 17.2”

Tri-Modal Conditioning, Short Mid-Duration

“Helen”
 3 rounds for time:
 400 meter run
 21 kettlebell swings
 12 pull-ups

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

Tri-Modal Conditioning, Long AMRAP 10, in teams of 2: 64-foot farmers’ carry Partner holds face-up plank With no rest, go into: AMRAP 10, in teams of 2: Calorie row Partner holds face-down plank After-Hour Accessory Exercise Bicep Curls: 3-5 sets of 10 at 40X0 tempo, across.Tricep Press downs: 3-5 sets of 10 at 40X0 tempo, across After: Accessory exercise,

Weightlifting Strength Development Progressive Series- Week 1 of 4 Conventional or Sumo Deadlift- Sets of 5 Load: Set 1: 5 x 59% Set 2: 5 x 68% Set 3: Max reps x 77% Gymnastic/Weightlifting Condition, Short-Mid Duration “Ashley B-Dubs” 20 rounds for time: 3 pull-ups 3 toes to bar 3 hang squat cleans w/ 2 DBs Hang Squat Clean RX: 2x50s/2x30sHang Squat