Sunday:
"CrossFit Total"
1 Hour total; 3 Attempts at each
[1] Press: 155(160,160) *No PR. Lifetime PR is 165.
[2] Squat: 365(385, 385) *No PR. Last PR is 375.
[3] Deadlift: 405, 415(425) *PR! Last PR was 410.
Monday:
[1] “Isabel”
30 Snatches for time @ 135/95#
Time: 6:14rx
Tuesday:
[1] 12 minutes to establish a 1RM Push Press (from rack)
Weight: 215lbs,fail @ 225lbs
[2] 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
Reps: 9 & 7
[3] “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg *unbroken
12 Pull-ups *bar to slippery for UB
Time: 9:54rx
Wednesday:
[1] 15 minutes to establish a 1RM Jerk (racks may be used).
Weight: 205, 225, 245, 255
[2] In Partners of 3 (each partner completes 1 round at a time before moving on)
4 Rounds for time:
15 GHD Situps
10 Boxjumps @ 30"
5 Deadlifts @ 315lbs
Time: 19:47rx (average 1:20 per round)
Thursday:
[1] EMOM 5 Mins: 2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Weight: 205lbs
[2] 20 minutes to establish a 1RM Front Squat. Do a walk out with ~25lbs more than max.
Weight: 265, 285, 305, 315
[3] 150 Burpees for time.
Time: 9:29rx
Friday:
[1] EMOM for 5 minutes:
2 Snatches (full) @80% @135lbs
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @80% @135lbs
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Score: 20/20 (6 in minute one, 4 in minute 2 with time left)
Rest as needed between test 1 and 2.
[2] Row 500m ME. Go for a PR.
Time: 1:35.2
[3] Snatch Work (felt good and was bored... besides, Sat is rest day)
All @ 135lbs
1x3 Hang Snatch
1x4 Hang Snatch
1x5 Hang Snatch
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
Saturday:
Recovery Day. Dubai ! Fat Day
"CrossFit Total"
1 Hour total; 3 Attempts at each
[1] Press: 155
[2] Squat: 365
[3] Deadlift: 405, 415
Monday:
[1] “Isabel”
30 Snatches for time @ 135/95#
Time: 6:14rx
Tuesday:
[1] 12 minutes to establish a 1RM Push Press (from rack)
Weight: 215lbs,
[2] 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
Reps: 9 & 7
[3] “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg *unbroken
12 Pull-ups *bar to slippery for UB
Time: 9:54rx
Wednesday:
[1] 15 minutes to establish a 1RM Jerk (racks may be used).
Weight: 205, 225, 245, 255
[2] In Partners of 3 (each partner completes 1 round at a time before moving on)
4 Rounds for time:
15 GHD Situps
10 Boxjumps @ 30"
5 Deadlifts @ 315lbs
Time: 19:47rx (average 1:20 per round)
Thursday:
[1] EMOM 5 Mins: 2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Weight: 205lbs
[2] 20 minutes to establish a 1RM Front Squat. Do a walk out with ~25lbs more than max.
Weight: 265, 285, 305, 315
[3] 150 Burpees for time.
Time: 9:29rx
Friday:
[1] EMOM for 5 minutes:
2 Snatches (full) @
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Score: 20/20 (6 in minute one, 4 in minute 2 with time left)
Rest as needed between test 1 and 2.
[2] Row 500m ME. Go for a PR.
Time: 1:35.2
[3] Snatch Work (felt good and was bored... besides, Sat is rest day)
All @ 135lbs
1x3 Hang Snatch
1x4 Hang Snatch
1x5 Hang Snatch
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
Saturday:
Recovery Day. Dubai !
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