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Thursday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Quick Transition Clean and Jerks

Today we are going to focus on being quick on our transition going into the jerk. The heavier you get the more dialed in the technique has to be. There will be a slight pause in between but we should be ready to go when we receive the clean.

Metcon

Metcon (Time)

3 Rds

20 HSPU

30 Pull Ups

150ft Walking Lunge

Wed-Bootcamp

CrossFit Slake – Bootcamp

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Metcon

Metcon (No Measure)

Split Squat Jumps (5 per leg)

into

10 Deadlifts
We will be doing 4 super sets of these with a min rest between.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

90 Singles

15 Wallballs

90 Singles

15 American Swings

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon (No Measure)

Split Squats (5 per leg)
Take your time on these and focus on explosion.

*immediately superset with deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

I came to get down!!

12 min AMRAP:

30 Doubles ( 3:1 singles)

15 Wall Balls 20/14

30 Doubles

15 American Swings 53/35
Take 2-4 minutes before conditioning to work on the jump rope skill..

Metcon (No Measure)

Deadlifts 10 reps

*Traditional Grip

*No max effort.
10 reps is a lot when coupled with these jumps, so go a little lighter on the weight today. Controlled sexy reps is the focus toda. Serious Booty Work today.

*Rest 1 min and start back on the lunges. 4 sets or 20 min(whichever comes first)

Metcon

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Bench Press (3)

Take 20 minutes to complete this portion. Your final 3 sets of 3 will be at the same weight and should be around 90%…..

Metcon

Metcon (Time)

20-18-16-14

Dumbbell Snatch (50/35)

15-12-9-6-3

Burpee Box Jump Over (24/20)
This workout is intended to go fast. We are working that metabolic system intended for mid distance sprinting so make sure you are using the appropriate weight. Scaling option could be burpee step ups or lateral burpee over your db…

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Back Squat ((Week 2 of 4))

70% x 3

80% x3

90% x max reps

Last week we did max reps at 85%. 90% this week is only about 10 pounds TOTAL! Stick with this percent and dont get in a hurry to add more weight. We are doing these percentages to get stronger. Shoot for about the same amount of reps as last week if you can or even a few more.

If you are newer we can still focus on depth and form by using a heavier DB or KB…

Metcon

Metcon (Time)

Open Season! (15 min cap)

18-15-12-9-6

Thrusters

*15 Toes to Bar after each set

18 set: 95/65

15 set: 115/75

12 set: 135/95

9 set: 145/100

6 set: 155/105

IF you need to scale, which most will, choose something that allows you to add a little something each round. If 95/65 is tough by itself, than stick with that the entire time.
Scaling Option for the Toes to Bar:

Reduce TTB reps (7-10)

20 Knee Raises

7 Bar Rollouts(small classes)

12 Lying Leg Raise

Friday-Bootcamp

CrossFit Slake – Bootcamp

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Weightlifting

Bench Press of floor

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

10 ring rows

10 hand release push ups

15 kbs

Increase kbs swings by 5 reps each round. Everything else stays the same.