Uncategorized

Tri-Modal Conditioning, Long-Duration

“Edwardsville 9-1-1”
 
AMRAP 25, in teams of 2:
 90 pull-ups, strict
 90 burpees over planker
 90 sit-ups with med-ball pass
 90 overhead squats
 100 meter buddy carry

Weightlifting/Monostructural Skill Development

Every 90 seconds for 10:30 minutes (7 sets total):
 5 front squats @ 50-60% 1RM
 30 seconds jump rope

Monostructural/Weightlifting Conditioning, Short-Mid Durat

CrossFit Open 11.1/14.1
 AMRAP 10:
 30 double-unders
 15 power snatches

Weightlifting Strength Development Progressive Series- Week 3 of 4

Conventional or Sumo Deadlift- Sets of 3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

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”