Blog - Page 2 of 99 - 5 Valleys CrossFit

Wednesday, October 4th

A) Hang Clean (power or squat)
2 x 5 @ 65% of 1RM
2 x 3 @ 75%
2 x 2 @ 85-90%”

B) 17 minute AMRAP
400m Run/500m Row
-30 Walking Lunges
-20 Burpees
-10 S2OH (115/80)

Scaling Option
200m Run/250m Row
20 Walking Lunges
10 Burpees
5 S2OH


Tuesday, October 3rd

A) Push Press 4 x 5 @ 75-85% of 5RM

B) Strict Press 2 x 7 60-65% of 1RM

If don’t have maxes for these each set should be tough but doable.

C) For time
27-21-15
Wallballs
Pull-ups

30 Double Unders to start each round
10 minute Time-cap

Scale to
21-15-9
Wallballs
Ring Rows
60 SUs each round


Monday, October 2nd

A) Front Squat 4 x 3 @ 85% of 3RM

B) Lucky 13
13 Minute AMRAP
13 Toes to Bar
13 KB Swings
13 Lateral Box Jump Overs

Level 1
Sit-ups
Russian KB Swings at 35/26
Box Height 24/20 can do step-ups

Level 2
Sit-ups
American KB Swings at 53/35
Box Height 24/20 can do step-ups

Level 3
T2B
American KB Swings at 70/53
Box Height 30/24


Saturday, Sept. 30th

A) 10 SA RKB Swings,
right into 8 SA KB Push Press
-4 sets
1 set = Right and Left arm

B) 22Min AMRAP
Teams of 4.

Partners 1&2:
-Both start with a 35 Sec Plank from elbows,
directly into a 400m Wallball run (20/14)
* alternate who’s carrying at every corner

Partners 3&4:
Split Reps evenly

-10Wallballs
-10 T2b/ K2C
-10 Hang Squat Cleans @95/65
**Switch when partners 1&2 get back from run, pick up where 3 &4 left off.


Saturday, September 30th

A) 10 SA RKB Swings,
right into 8 SA KB Push Press
-4 sets
1 set = Right and Left arm


Friday, September 29th

A) Tempo Front Squat
5×2 @ 80%
33X1″

B) 9 Min AMRAP
*Cindy
-5 Pull-ups
-10 Push-ups
-15 Air Squats

Directly into

21-15-9
-Deadlift @ 185/130
-Box Jumps (24/20)


Thursday, September 28th

A) Strict Press
5×4@ 70% of 1RM

B) Push Press
4×4@ 80% of 5RM

C) 8 Min EMOM
– 2 Power Cleans @ 80%
+
-1 Split Jerk

D) 3 Rounds:
-30Sec Ring Hollow Hold
-30Sec L-sit Hold


Wednesday, September 27th

A1) SL Romaninan DL
4x 8p/ leg
A2) Chin-ups
4×7-12 reps

B) 16 Min AMRAP
-200m Run/250m Row
-12 Hang Power Cleans (115/80)
-8 Shoulder to OH (115/80)
-30 DUs/ 60 SUs


Tuesday, September 26th

A) Power Snatch
4×2 @75%

B) OH Squat
4X3
*Building in weight

C) For Time:
-30 Wallballs
-30 T2B/ K2C
-30 Burpees
-30 KB Swings (70/53)


Monday, September 25th

A) Back Squat
-3×3@ 80%
-3@ 85%
-3@ 90%

B) Jackie Max Challenge WOD
7 minute AMRAP
500m Row
25 Thrusters
15 Pull-ups

Level 1 35/15# for Thrusters and Ring Rows for Pull-ups
Level 2 45/35# for Thrusters and Pull-ups
Level 3 45/35# for Thrusters and Chest To Bar Pull-ups