Monday 5th August 2019
Today's Training
CrossFit
Interval Weight Training (IWT)
Every 4 minutes x 3
6 Hang Power Cleans @ around 70% 1RM
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)
Rest 5 minutes
Every 5 minutes x 3
6 Front Squats @ around 70% 1RM
Run 400m @ 85-90% effort (Hard but not all out)
Rest 5 minutes
Max Press Ups in 3 minutes
Barbell Club at 6pm
Depth Jump from low box 5x3
15mins:
High Hang Snatch - Work up to heavy double
Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy
Strength Training at 7pm
Every 3 minutes x 5 rounds:
1) Deadlift x 5 @ 70-75%
2) DB Rack Lunge x 8 each leg
3) 4-6 Heavy Dball Cleans
Endurance Training at 8pm
PARTNER WOD - Alternating rounds
10 rounds (5 each):
12/10 cal ski/row
10 DB surrenders
8 rounds (4 each):
12/10 cal AB/bike erg
10 pull ups/jumping pull ups
6 rounds (3 each):
150m run
10 burpees over the DB
4 rounds (2 each):
75 double unders
10 DB push press
