Programming Week 4 of 9 – Monday 7.13.15 – Sunday 7.19.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]Things coming soon at CrossFit South Bend
Martins Supermarket Butcher Block Series
**Mobility Class: Upcoming Weekly Mobility Schedule through July
Doug B – Thrusters and Mayonnaise
PR Weightlifting Clinic – Details and Registration is open![/accordion_item][accordion_item title=”Monday 7.13.15″]Monday 7.13.15
A.
Work to your heaviest Push Press Cluster, take 3-5 sets to get there
1 Push Press
Rest 10 seconds
1 Push Press
Rest 15 seconds
1 Push Press
B.
“Lipson” compare to 2.16.15
21.15.9
Back Squats 185/135 (pulled from the floor)
Kettlebell Swings 55/35 (american provided good overhead mobility)
Note: Choose a weight for Lipson that you can intelligently pull from the floor.
[/accordion_item][accordion_item title=”Tuesday 7.14.15″]Tuesday 7.14.15
A.
Deadlift 5RM, compare to 7RM on 6.23.15
B.
9 min AMRAP
3 Power Cleans 65-75% of 1RM
7 Pull Ups (can be kipped)
Notes: Go ham on the Deadlifts today, and choose a weight that you can cycle without worrying about failing with the Power Cleans.[/accordion_item][accordion_item title=”Wednesday 7.15.15″]Wednesday 7.15.15
A.
3 x Max Reps
Ring Row, for High Rep Progression
Note: Definition of High Rep 10-16 reps per set, pick a progression that allows you to operate within this rep range.
B.
For Time:
600m Run
5 Burpee Box Jump
5 (each side) Get Up Sit Ups
400m Run
10 Burpee Box Jump
10 (each side) Get Up Sit Ups
200m Run
15 Burpee Box Jump
15 (each side) Get Up Sit Ups
C.
Handstand Push Up Extra Credit
3x Max unbroken reps @ Low Rep
Watch this video to understand how this will work.
[/accordion_item][accordion_item title=”Thursday 7.16.15″]Thursday 7.16.15
A.
Split Jerk Skill Work, they can use weight on these but none of the sets should be near a limit set, no fails.
5 Sets of:
3 Press from the Split Position
5 Sets of:
3 Jerks Balances
5 Sets of:
3 Split Jerks
B.
5 Rounds
10 yd Right Arm Single Kettlebell Lunge + Teapot from the Lunged Position
10 yd Left Arm Single Kettlebell Lunge + Teapot from the Lunged Position
15/12 Calorie Row[/accordion_item][accordion_item title=”Friday 7.17.15″]Friday 7.17.15
A.
4 Rounds
100yd Farmers Walk AHAP
Max Chin Ups
1 Full Length Turf Plate Push
Rest 2 Minutes[/accordion_item][accordion_item title=”Saturday 7.18.15″]No Childcare Today on account of Missy Massages for the day
Cinema Series Wod 2…[/accordion_item][accordion_item title=”Sunday 7.19.15″]Sunday 7.19.15
A.
A ton of Snatch Skill work on cycling high rep snatches and making them look pretty.
B.
“Randy”
75 Power Snatches @ 75/55[/accordion_item][/accordion][/vc_column][/vc_row]
2015 07 12