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Park Meadows CrossFit Programming including Lone Tree – Week of 9.4

By 09/03/2017 No Comments

Workout of the Day for Upcoming Week:  For more details view ‘More’

September 5th, 2017

Strength

Sumo Deadlift: 2 x 20.

1st set at 60% of 1 Rep Max, 2nd set goal of 65%. (12 mins)

Workout of the Day

For Time: (16 min time cap)

6-9-12-15-18-21 Reps Of

Hang Power Clean P:(155/105) A:(135/95) H:(75/55)

40 Double Unders After each set

*Goal is to stay unbroken on the hang power cleans as long as possible

 

September 6th, 2017

Strength

EMOM x 12:

1 Squat Clean

First set at 60%, add as you wish

Workout of the Day

3 Rounds For Time Of: (13 min time cap)

15 Front Squats P:(165/105) A:(135/95) H:(75/55)

20 Push Ups

25 Cal Row

*Choose a challenging weight on the front squat that you cannot go unbroken with after the first round.

 

September 7th, 2017

Strength

Strict Press: 3 x 10 @ 70%

Go unbroken!!! (10 mins)

* if you fail to go unbroken, you must still finish all reps.

** if you went all sets unbroken last time, add 5-10# this week.

Workout of the Day

15min AMRAP Of:

300m Run

25 Cal Assault Bike

20 Squat Snatch P:(135/95) A:(95/65) H:(45/35)

10 Muscle Ups / Burpee Pull Ups

*Choose a weight where you can perform full squats on the snatches, no power snatches

 

September 8th, 2017

Strength

Front Squats: 4 x 3. All sets at 70%.

Every rep has a 3 sec pause at the bottom and a 5 sec pause in front rack between reps. (14 mins)

After each set: 10 Strict HSPU (to a deficit if needed to make them hard)

Workout of the Day

10 min AMRAP Of:

6 Power Cleans P:(185/125) A:(135/95) H:(95/65)

20 Wall Ball (20/14)

*Choose a power clean weight that is heavy singles from the start, no touch and go!

 

September 9th, 2017

Coaches Choice

 

September 10th, 2017

Coaches Choice

steven s

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