092324-092724Monday Back Squat Week 2 3 x 3 @ 80% + 2 x 3 @ 85%Week 2 is going to be heavier and less reps. We should have 2 working weights today, 80% and 85%Vitamin Water 15-12-9-6 reps for time of:Deficit Push-upsFront Squat 135/95Bar Facing Burpee Cap = 12 MinutesRx+: Strict Handstand Push Ups, 165/115Fitness: DB (2) Z-Press or Reg. Push ups, DB Front Squats TuesdayCantaloupes AMRAP 12400m Run2 Rope Climb 3 Min Rest/Transition AMRAP 1260 Double Unders15 Pull Ups Fitness:1000/800m C2 Bike4 Rope Pulls80 single unders15 Ring Rows/Jumping Pull ups Rx+: 1 LL/1 Reg RCChest to Bar WednesdaySplit Jerk Week 2*from floor6 Min EMOM (Work at 30-40%) - 3-5 press in split - 2 tall jerk + *from rack 5 x 2 Split jerk w/ 2 sec pause in Dip and :02 pause in catchWeek 2 is all about refining those split jerks.We will have chances to go heavy as we go, so don't push it “too much” today on the pause spit jerks, just nail the lifts and make it solid.Upper Body Strength 3 Rounds for quality:6 DB Bench Press:20-:30 Top of Ring ISO Hold12 KB Crush Grip Curls12 DB (2) Side Lateral Raise ThursdayMikko’s Triangle - CrossFit Westchase Version EMOM 391 Min Row1 Min Ski Erg1 Min C2 Bike1 Min Rest *Set a single numbers of calories and aim to complete that amount of work each minute-every minute. Scaled: 10/8Rx: 12/10Rx+: 15/12 FridaySquat Clean Week 2 Squat Clean Singles: 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% + Clean Pulls 4 x 2 @ 100% +Extra CreditAMRAP x 85-10-15-20….Wall Ball Shots 20/14Box Step Over 24/20Sit Ups Rx+: 30/20lbs & V-Ups
Monday Back Squat Week 2 3 x 3 @ 80% + 2 x 3 @ 85%Week 2 is going to be heavier and less reps. We should have 2 working weights today, 80% and 85%Vitamin Water 15-12-9-6 reps for time of:Deficit Push-upsFront Squat 135/95Bar Facing Burpee Cap = 12 MinutesRx+: Strict Handstand Push Ups, 165/115Fitness: DB (2) Z-Press or Reg. Push ups, DB Front Squats TuesdayCantaloupes AMRAP 12400m Run2 Rope Climb 3 Min Rest/Transition AMRAP 1260 Double Unders15 Pull Ups Fitness:1000/800m C2 Bike4 Rope Pulls80 single unders15 Ring Rows/Jumping Pull ups Rx+: 1 LL/1 Reg RCChest to Bar WednesdaySplit Jerk Week 2*from floor6 Min EMOM (Work at 30-40%) - 3-5 press in split - 2 tall jerk + *from rack 5 x 2 Split jerk w/ 2 sec pause in Dip and :02 pause in catchWeek 2 is all about refining those split jerks.We will have chances to go heavy as we go, so don't push it “too much” today on the pause spit jerks, just nail the lifts and make it solid.Upper Body Strength 3 Rounds for quality:6 DB Bench Press:20-:30 Top of Ring ISO Hold12 KB Crush Grip Curls12 DB (2) Side Lateral Raise ThursdayMikko’s Triangle - CrossFit Westchase Version EMOM 391 Min Row1 Min Ski Erg1 Min C2 Bike1 Min Rest *Set a single numbers of calories and aim to complete that amount of work each minute-every minute. Scaled: 10/8Rx: 12/10Rx+: 15/12 FridaySquat Clean Week 2 Squat Clean Singles: 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% + Clean Pulls 4 x 2 @ 100% +Extra CreditAMRAP x 85-10-15-20….Wall Ball Shots 20/14Box Step Over 24/20Sit Ups Rx+: 30/20lbs & V-Ups
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