CrossFit/Boot Camp/ MetCon Workout

2019.11.18 Monday

 

CrossFit

 

Strength/Skill

Deadlift

5 Sets x 10 Reps @50%

*The last set is 10+ (till fail)

 

Conditioning

 

For Time

50/40 Cal Row

40 T2B

30 HSPUs

20 DB Burpees (45/30lb)

10 DB Thrusters

 

*Time Cap 12 Minutes

 

Boot Camp

 

Strength/Skill

5 Sets of

10 DB Deadlifts

10 MB Hamstring Curls (Hanging/Floor)

 

Conditioning

40s On/ 20s Off x 5R

1: 5m Side Shuttle Run: Sprawl to One Two Punches

2: DBall Clean to Slams

3: V-Ups

4: DB Deadlift to Cursty Lunges

 

 

2019.11.19 Tuesday

 

Metcon

 

2 Mins On/1 Min Off x 10R (5R each)

 

1: 12 Burpees

ME Hang Power Snatches (Barbell/Dumbbell)

 

2: 60 DUs/120 SUs

ME Sumo Deadlift High Pulls (Barbell/ Kettle Bell)

 

*Suggested BB weight (75/55lb) DB weight (35/20lb) KB weight (24/16kg)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2019.11.20 Wednesday

 

CrossFit

 

Strength/Skill

Clean and Jerk

 

Split Jerk

3-3-3-3-3

 

Front Squat

5 Sets x 5 Reps @ 70% 1RM Front Squat

*No Rack: Clean the load off the ground

 

Conditioning

In Every 30s for 10 Minutes

1 Squat Clean + 1 Split Jerk @ 70% of 1RM Jerk

 

Boot Camp

 

Strength/Skill

5 Sets of

10 Double KB Rack Squats

50m KB Waiter’s Carry (R)/Suit Case Carry (L)

*Switch arms at 25m mark.

 

Conditioning

1 Min ME x 4R

1: Plate Deficit Lunges

2: Plate Pike around the World

3: Plate Push Up to Ground to Overhead

4: High Knee SUs

5: Rest

 

2019.11.21 Thursday

 

Metcon

 

Partner Wod

ME in 5 Minutes/Rest 2 Minutes

1: WBS

2: Double RKBS

3: Box Jump Overs/Step Overs

4: MB Squat Thrust to Slams

5: Cal Row

 

* 1 person works at a time.

*Share the volume however you like.

*Suggested KB weight(16/12kg), MB Weight (20/14lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

 

 

2019.11.22 Friday

 

CrossFit

 

Strength/Skill

Bench Press

5 Sets x 10 Reps @50%

*The last set is 10+ (till fail)

 

Conditioning

AMRAP in 10 Minutes

5 Curtis P (95/65lb)

50 DUs

*1 Curtis P=1 Power Clean + 1 Lunges (R+L=1) + 1 Push Press

 

Boot Camp

 

Strength/Skill

4 Sets

10 Single Arm KB Floor Presses (R10+L10)

10 Single Arm Band Chest Flies R (Low to High) 

10 Single Arm Band Chest Flies L (Low to High) 

 

Conditioning

2 Rounds of

30s on/30s on x 3 sets

1: Squat Jump Forward and Back to Half Burpees/ Squat Hold

2: Push Up to Toe Touches/ Plank Hold

3: Banded Judo Pull Downs/ Banded Row Pull Hold

 

*3 minutes work at one station and move onto another. No break in the middle of 3 minutes.

*1 minute rest after one station

 

2019.11.23 Saturday

 

CrossFit

 

Conditioning

 

AMRAP In 20 Minutes

10 Pull Ups

3 Snatches (135/95lb)

10 Burpee over Bar

6 C&J  

100m Run

 

Boot Camp

Coach's Choice

 

 

2019.11.24 Sunday

Metcon

 

Coach's Choice

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