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Tuesday-Bootcamp

CrossFit Slake – Bootcamp

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Weightlifting

Seated Shoulder Press

We going to hit 4 sets of 10 reps trying to build in weight. This is going to be challenging because you aren’t able to use your legs.

Metcon

Metcon (No Measure)

AMRAP 6min x 3 rounds:

1 min of DB Bench Floor Press

1 min of Ring Rows

1 min of Push Ups

1 min of Sit Ups

Run to second light post

*Rest 2 min between each round. Move fast on the run.

CrossFit-Monday

CrossFit Slake – CrossFit

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Weightlifting

Metcon (Time)

3 Sets

Set 1: 21@95/65

Set 2: 15 @115/75

Set 3: 9 @ 135/95

Thrusters

100’Farmers Carry

10 Ring Rows
Scale back on your thrusters. Start with something lighter but at least build in weight a couple times. Don’t focus on how fast you can get this done, however make sure that quality is good.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

12 Strict Pull Ups

25 Push Ups

40 Air Squats

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2

35 minutes to finish..

3 Rounds:

30 Alt DB Snatches 50/35

40 Wall Balls 20/14

30 Burpee Deadlifts 53/35

50/35 Cal

2 Rounds:

30 Alt DB Snatches 50/35

40 Wall Balls 20/14

30 Burpee Deadlifts 53/35

50/35 Cal

1 Round:

30 Alt DB Snatches 50/35

40 Wall Balls 20/14

30 Burpee Deadlifts 53/35

Bike/Row Can be switched out for a 800m run today( in 200m intervals)

Friday-Pump!

CrossFit Slake – CrossFit

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Weightlifting

Metcon (No Measure)

1: Kneeling Single Arm Row 4×12

2: Barbell Bent Over Row (Supinated Grip) 4×12

3: Kettle Bell Single Arm Row 4×15

4: Inverted Row 4×15

5: Muscle Clean 4×20

6: Plate Around the World 4×2 each way

7: Plate Flips 4×20
Finish all sets before moving to the next exercise. This is going to be pretty tought on forearms and back!

Friday Bootcamp

CrossFit Slake – Bootcamp

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Metcon

Metcon (No Measure)

FRIDAY-PUMP!

Weightlifting

Metcon (No Measure)

1:Barbell or Torpedo Bent Over Row (Supinated Grip) 4×12

2:Torpedo Single Arm Row 4×15

3:Ring Rows 4×15

4.Muscle Clean 4×20

5: Plate Around the World 4×2 each way

6: Plate Flips 4×20

Finish all sets before moving to the next exercise. This is going to be pretty tought on forearms and back!

Use a challenging weight. If you don’t then this will be super quick and you won’t get the benefit..

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

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

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