Monthly Archives: April 2017

Weekly Workouts April 24th – 28th

MONDAY

CrossFit:

20min:
Wendler Back Squat Week 1
Warmup set x 2: 50%
Set 1: 60% x 5 reps
Set 2: 70% x 5 reps
Set 3: 75% x 5 plus (aka “burnout set”)

- then -

“DT”
Five RFT:
 155/105 lb Deadlift, 12 reps
 155/105 lb Hang power clean, 9 reps
 155/105 lb Push jerk, 6 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

For Time:
Run 1 mi
150 double unders
50 burpees
run 800m
100 double unders
35 burpees
run 400m
50 double unders
20 burpees

CrossFit Skills:

Pullups! – This is the skill focus for the entire week!
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Find heaviest 9 rep max Hang Power Clean

- then -

“DT”
Five RFT:
 155/105 lb Deadlift, 12 reps
 155/105 lb Hang power clean, 9 reps
 155/105 lb Push jerk, 6 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard


TUESDAY

CrossFit:

For time:
 50 box jumps, 24/20-inch box
 50 jumping pull-ups
 50 kettlebell swings, 53/35lb 
 50 walking-lunge steps
 50 knees-to-elbows
 50 push presses, 45/35 lb.
 50 supermans
 50 wall-ball shots, 20/14-lb. ball
 50 burpees
 50 double-unders


WEDNESDAY

CrossFit:

“Nancy”
5 RFT:
 400 meter run
 95/65 lb Overhead squat, 15 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Jerry” – Hero Workout
Run 1 mile
Row 2000m
Run 1 mile

CrossFit Skills:

Pullups
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Establish 1 rep max OHS (overhead squat)

-then-

“Nancy”
5 RFT:
 400 meter run
 95/65 lb Overhead squat, 15 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard


THURSDAY

CrossFit:

20min to find 3RM (3 rep max) power clean

-then-

“Paul Pena” – Hero Workout
7 rounds, each for time of:
 100-meter sprint
 19 kettlebell swings, 53/35lb
 10 burpee box jumps, 24/20-inch


FRIDAY

CrossFit:

“Fran”
21-15-9
95/65 lb Thruster
Pullups
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Fran”
21-15-9
95/65 lb Thurster
Pullups

CrossFit Skills:

Pullups
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Establish 5 rep max Thruster

-then-
“Fran”
21-15-9
95/65 lb Thurster
Pullups
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard