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She Programming Week of 6.24.13

6/23/2013

6 Comments

 
Monday
A) Oly
B) AD 3min max cals
Rest 15 min
2x

Tuesday
A) TnG Power Clean 5, 5, 5, 5, 5 (aim to increase weight each set), Rest :90
B) 50 Thrusters at 65lbs (every time you drop the bar immediately do 5 burpees)

Wednesday
A) Skill session with Ryne (mobility, HSPU kipping practice, rope climbs -- bring socks/pants)
B) Weighted Pull-up cluster 1.1.1.1.1x6 Rest :15/Rest 3 min
C) Bent over Thumbs Down Reverse Flies 12-15x4, Rest 2 min

Thurs
Off -- get in at least 30min mobility

Friday
A) Oly
B) Strict Press 10-12x5, rest 1 min
C) Push Press 5x3, Rest 2min
(can also do B and C before Oly)

Saturday (during Comp Class)
A) 20min AMRAP
200m Farmers Walk 24kg KB per hand
:20 Side Plank each side
2 Rope Climbs

Sunday
Off -- get in at least 30min mobility
6 Comments
Candace
6/24/2013 06:15:48 am

A) 5x1 2 position snatch = 105lbs
4x1 2 snatch pp + 2 ohs = 105lbs
5 x 4/8 fs/bs @ 75% = 135lbs

B) AD - I did it, but don't no cals. Bike screen broken

Reply
Candace
6/25/2013 02:12:01 am

A) TnG PC = 95, 105, 115, 125, 135 lbs

B) 50 Thrusters = 5:28

Reply
Allison
6/25/2013 07:10:53 am

Seriously?!?!

SO Impressive!

Reply
Fabi
6/25/2013 07:34:51 am

Candace come be my friend again so that I can be jealous of how amazing you are!

Reply
Taylor
6/28/2013 07:29:19 am

Monday
68-51 AD calories
85lb snatch
85-95-105-110 2 PP and 2 OH squat

Tuesday
TnG PC 95-105-115-125-135
6:00 thrusters 15 burpees

Wednesday
15# weighted pull-ups
10# flies
Also did part of Fridays
Strict press 65-70-70-65-60
Push press 85#

Friday
Did sat workout
20 min amrap= 3 rounds+300m walk
Also oly

Reply
Allison
7/1/2013 05:23:00 am

Monday OLY
5x1 2 pos snatch
53, 63, 73, 73, 78
4x1 2pp+2OHS
83, 93, 103, 113

AD 3:00 max call
56-56 (yay for consistency)

Tuesday
1.1.1.1.1x6 weighted pullups
10, 12,5, 10, 10, 10, 7.5
12-15 bent over reverse flies x4
5, 7,5, 10, 10

Wednesday
Tng power cleans
83, 93, 98, 103, 113
50 thrusters
burpees at 20, 24, 30, 40
Total time 7:39

Friday
10-12 strict press
63, 68, 63, 63, 58
OLY
Snatch up to 83#
C+J up to 118#

Sunday:
20 Min AMRAP
2 rounds, plus farmers, planks and 1 rope climb
5x3 pushpress at 83#

Reply



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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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