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Wednesday-Bootcamp

CrossFit Slake – Bootcamp

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Metcon

Push Press (5)

Metcon (AMRAP – Reps)

Lung Juice

15 min AMRAP:

MAX Hang Power Cleans

MAX Push Press on Even Min

*5 Lateral Bar Over Burpees EMOM

*Start with Burpees

*To be clear.. Minute 1 is hang cleans and Minute 2 is Push Press. You keep going back and forth. 5 Burpees at the top of each minute.

Weightlifting

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

Handstand Push Up Practice

Today we will focus a little time on the HSPU variations.

Weightlifting

Kettlebell/DB Power Jumps

Today we are going to focus on being explosive.

Metcon

Strict Everything (Time)

For Time with form:

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict HSPU

*Ideally I want this to be done in 10-15 minutes, so think about what you need to do to accomplish that.

Some options might be:

1) kip all of it

2) 10 rounds of just 3 reps each to keep you moving

3) Only kip 1 movement

4) Start Backwards and give yourself a 15 min CAP
These strict movments are important to have down in order to build proper mechanics.

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Back Squat ((Week 1 of 4))

65% x 5

75% x 5

85% x max reps

*If you dont know your percentages then build up to moderately challenging weight. If you are newer we will be focus on squat mechanics and depth so dont worry about the weight. You will be using kettlebells or db’s for your squats.

Metcon

Metcon (AMRAP – Rounds and Reps)

Wowzers!!!

12 minute amrap

10 Slam Balls

10 Burpees

3 Squat Cleans 135/95

* Every 2-3 Rounds add 10#’s to your squat cleans
To Scale it you can stick with the same weight the entire time. This is a great way to work on form while fatigued. I challenge you to use KB’s if you are newer to the squat clean.

Saturday We Team

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 3!!

3 rounds each (27 min total)

3 min row or bike

3 min Amrap

6 Toes To Bar

8 Push Ups

10 KB DL 53/35 ( use heavy DB if KB Run Out

*Partner 1- Rows or Bikes

*Partner 2- 3 min amrap

*Partner 3- Rest

*Each partner will go through this 3 times. Rotate every 3 minutes.

Scores is total meters on Rower or total distance on Assault or Cala on Schwinn
You can go a little heavier with 70# kB but remember it’s only 3 minutes so you should be moving the ENTIRE 3 minutes.

Scale to weighted sit up if you can’t do TTB.

Friday-CrossFit

CrossFit Slake – CrossFit

Weightlifting

Thruster (1)

Every 2min x 3 Rounds:

10 Pull Ups

3 Thrusters (climbing)

immediately into:

Every 2min x 3 Rounds:

8 Chest to Bar Pull Ups

2 Thrusters (climbing)

immediately into:

Every 2min x 3 Rounds:

3 Muscle Ups (Bar/ Ring)

1 Thruster (climbing)

*This is a great one to practice your Kip or Butterfly since the #’s are so low.

Scale to 10/8/6 with just pull ups the entire time. Try to hit a max thruster by the end..

Double Russian KBS (10)

This is a new concept that we have not done in the gym. Focus on keeping the midline really tight on this and not letting the chest fall. Build in weight as you get comfortable..

Weightlifting

Thursday-CrossFit

CrossFit Slake – CrossFit

Weightlifting

Single Arm DB Bench Press (4×7/arm) (7)

Metcon

Metcon (AMRAP – Rounds)

Every 2 minutes x 6 Rounds

8 Inverted Burpees

8 single arm db hang c&j 50/35

Rest 4 minutes

Every 2 minutes x 6 Rounds

10/7 Cal Row

8 SDHP 95/65
Scale down to inverted squats. Use a 2.5,5, or 10# plate to help with momentum if needed.

For the DB Clean and Jerks, it’s 4 reps on each arm..

Wednesday We Sweat!!

CrossFit Slake – CrossFit

Metcon

Metcon (No Measure)

0-10min

3 Rounds:

30 DB Lunges 35/25’s

20 Wall Balls 20/14

10 Box Jumps

12-22min

3 Rounds:

30 Plate Sit Ups

15 Cal Bike or Row

10 Box Jumps

24-34min

3 Rounds:

20 Alt DB Snatches 50/30’s

20 Front Squats 45/35 bar

10 Box Jumps
Pay attention to the weights. You will have 2 minutes between workouts to swap stuff out but have stuff close by. More than likely its going to be stationed so your wont have to go far..