Blog - Page 3 of 99 - 5 Valleys CrossFit

Saturday, September 23rd

A1) Farmers Carry to yield & Back x4
A2) OH Walking Lunge
4×12 p/leg
*choose a weight you can do a full set without setting it down

B) For Time:
In Pairs

-60 Clean and Jerks (135/
-60 Wall Balls
-60 KB/DB Snatches
-60 Burpee Box Jump overs
-60 Toes 2 Bar

*20 Min Time cap


Friday, September 22nd

A) Deadlift
4×5@75-80%

B) 7 Min AMRAP
-400m run/ 500m row buy in
-5 Thrusters (95/65)
-7 Bar facing Burpees
-9 Sit-ups/ GHDs

REST 3 min

5 Min AMRAP
-200m run/ 250m row buy in
-3 Thrusters (115/80)
-5 Bar facing Burpees
-7 Sit-ups/ GHDs


Thursday, September 21st

A1) Front Rack Barbell Lunge
4×6 p/ leg

A2) Strict Pull-up
@50% of MEx4
A3) Russian Twists
4×30

B) 15 Min EMOM
1- 15/12 Cals on rower
2- 10 Ring Dips
3- 3 Power Snatches
+
3 OH Squats


Wednesday, September 20th

A) Hang Power Clean
3,3,2,2,2
*Build to a heavy double

B) 15 Min AMRAP
-200m Run/ 250m Row/ 1 min on Assault Bile
-18 RKB Swing (70/53)
-12 Wallballs
-6 C2B Pull-ups/ Pull-ups


Tuesday, September 19th

A) Push Press
2×5 @ 75%
3×5 @ 80%

B) Push Jerk
2×3 @ 90% of 5RM Push Press

C) 4 Rounds For Time:
-40 DUs/ 80 SUs
-25 Box Jumps


Monday, September 18th

A) Front Squats
5×4 @ 80%

B) Raise the Bar Test
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (3 each leg)
5 Shoulder to Overhead
for total reps

If doing the 6 week Challenge weights are as follows
Level 1 – 65/45 (Can do Front Squats instead of Lunges)
Level 2 – 95/55
Level 3 – 135/95


Saturday, September 16th

A) Dead Lift
4×5 @ 65-75% of 1RM

B) 21 Min AMRAP
1) 400m Run/ 500m Row
2) -30DUs/60SUs
-12 RKB Swings (70/53)
-12 V-ups
3) -8 Burpee Box Jump Overs
-8 Power Snatches (95/65)
-8 OH Squats/ Front squats


Friday, September 15th

A) Tempo Front Squats
5×3 @75%
33X1
*Same weight as last Friday, focus on a 3 second descent, with a 3 second hold at the bottom

B) Fran
21-15-9
-Thrusters(95/65)
-Pull-ups


Thursday, September 14th

A1) Ring Row
4×12
A2) SA KB Push Press
4×8 p/ arm

B1) Push-up/ Weighted Push-up
3×12
B2) Cossack Squat
3x 8 p/ side
*use KB front rack if possible

C) 8Min EMOM
odd-200m Run/ 250m Row
even- 10 KB/ DB Snatch


Wednesday, September 13th

A) Back Squat
4×5 @80%

B) 6Min EMOM
-Strict Pull-ups
@40% of ME(same as last week)
*Add an additional rep to first 3 sets

C) 3 Min AMRAP
-10 Air Squats
-8 Burpees

*Rest 2 Min

3 Min AMRAP
-10 Wallballs
-6 Burpees