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Wednesday We Team

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

Amrap x 20 Minutes

P1: 200 Meter Row

P2: Double Kb Front Rack Hold 53/35

*P1 is the pace setter. Can’t start row until partner is holding the front rack position.

*Each completed 200m row counts as a round.

Bench Press (5-4-3-2-1)

Overhead Squat (5-4-3-2-1)

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Hang Power Clean Complex

On the 1:30 x 6 Sets

1 Hang Clean Pull (Shrug)

1 Hang Clean High Pull

2 Hang Power Cleans

*If you have an idea of your heaviest clean, start at about 50% and then end at about 70%. This is a primer for our 3 part conditioning.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 1

Amrap x 4 minutes

27 Hang Power Cleans 75/55

27 Lat Burpees Over Bar

27 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 2

Amrap x 4 minutes

21 Hang Power Cleans 95/65

21 Lat Burpees Over Bar

21 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 3

Amrap x 4 minutes

15 Hang Power Cleans 115/85

15 Lat Burpees Over Bar

15 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Tempo Front Squats

5 Sets:

1 Tempo Pausing Front Squats

1 Front Squat

*Tempo is a 5s negative, 3 sec pause in the bottom, drive up.

Set 1: 60% of 1RM Front Squat

Set 2: 65%ish

Set 3,4,5: 70%ish

Metcon

Metcon (Time)

“Jack Daniels”

1,000 Meter Run

50 Thrusters 65/45

30 Chest to Bar Pull Ups

*Scale back to 45/35 on thrusters and 30 Pull Ups, Ring Rows..

*1,000 Meter will be running the loop to the 2nd light post.
If you are new or have problems with front rack positioning, heavy kb squats are the go to. Tempo squats are wonderful because this forces us to hit full squat depth. Partners count for each other..

Jack Daniels Strategy:

Chooses a pace that is going to allow you to walk in and get to work on the bar. If you are rowing in replace of the run, lets Row 1250 men and 1k ladies.

Thrusters:

20/15/15

30/20

5 sets of 10

* if you are breaking before 10, you went too heavy.

CrossFit-Threesome

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Walmart”

Teams of 3, AMRAPx30

7/5 Cal Bike or 10/8 Cal Row

10 Medball Jump Squats 30/20

5 Power C&J

*Partners cycle through full rounds one at a time.

* Weights climb every 6 rounds. Basically when each partner has cleaned the weight twice.

RX Loading:

1st 6: 95/65

2nd 6: 115/85

3rd 6: 135/95

4th 6: 155/105

Scaled Loading:

1st 6: 75/55

2nd 6: 95/60

3rd 6: 115/70

4th 6: 135/85

Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

“Vispi”

Take 12 mins to find a 5 rep max bench press

At the 12 min mark

2 Rounds:

Farmers Carry X 2 laps 53/35

5 Wall Walks

Rest 2:00

30-20-10 (KB)

12-9-6(MU)

Double KB Deadlifts 53/35

Bar Muscle Ups

*Score is total time to complete everything.

*Scale the Muscle Ups to5-5-5

*Scale to Jumping Chest 2 Bar

*If you are going to use a band for chest to bar, make sure its a band that will only allow for 5ish at a time.

Weightlifting

Bench Press