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Week of 7/1

June 30, 2019 by ianearp

Monday

Strength:

Hang Clean and Jerk

5 x 1

 

Workout:

3 Rounds

1 min Wall Sit

20 C2B

15 Slam Balls

10 Double Russian KB Swing (53s/35s)

 

Tuesday

Workout:

10 Rounds for Time

3 Front Squats (245/165)

4 Box Jump Overs (30/24)

5 TTB

 

Row EMOM:

5 Rounds

min1- 300/250m

min2- rest

 

Wednesday

Strength:

EMOM 5 mins

5 Touch and Go Power Snatch

*note= 70-80% of best power snatch

 

Workout:

“Tumilson”

8 Rounds

200m Run

11 DB Burpee Deadlifts (50s/35s)

 

Thursday

Strength:

Back Squat

2-2-2-2

 

Workout:

“Zeus”

3 Rounds for Time-

30 Wall Ball (20/14)

30 SDLHP (75/55)

30 Box Jump (20)

30 Push Press (75/55)

30/20 Cal. Row

30 Push Ups

10 Back Squats (bodyweight)

 

Friday

Strength

Tempo Split Squats 3×8

Tempo Dumbbell Press 3×8

*note= tempo is 3 seconds eccentric,

3 second pause, 3 second concentric for

both movements

 

Workout:

3 Rounds for Time

30 DB Snatches (50/35)

10 Ring Muscle Ups

75 Double Unders

 

Saturday

Strength:

Front Squat 12-8-6

Rest :90 seconds and then complete

a 1min AMRAP at 75% of your

weight used on your set of 6

 

Workout:

For Time

10-9-8….1

Bench Press (155/105)

Cal. Bike x 2

 

Sunday

Workout:

“Glen”

For time

30 Clean and Jerks (135/95)

Run 1 mile

10 Rope Climbs

Run 1 mile

100 Burpees

Filed Under: crossfit

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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