Blog - Page 4 of 99 - 5 Valleys CrossFit

Tuesday, September 12th

A) Power Clean
3,3,3,3,3
* Building to a heavy triple touch and go

B) 18Min AMRAP
-500m Row/ 400m Run
-12 Box Jump Overs
-10 S2OH (95/65)
-8 T2B/K2C
-6 Hang Squat Cleans (95/65)
-4 C2B Pull-ups/ MU/ Bar MUs


Monday, September 11th

A) Strict Press
4×6 @ 55-65% 1RM

B) 5 Rounds for Time:
-22 KB Swings (53/35)
-22 Jump Lunges
-22 Sit-ups

C) 3 Rounds
– Max Effort Plank from elbows
*rest as needed between rounds


Saturday, September 9th

A1) Barbell Reverse Lunges
4×16 (8p/leg)
A2) High Box Jump*
4×10 reps
*Shoot for a taller box than you normally go to

B) Partner Bear Complex
1 complex =
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

In Teams of two:
One working, one resting
Each Partner completes 2 bear complexes, and then runs 200m together for 6 Rounds
(115/80)Rx


Friday, September 8th

A) Back Squat
2×5 @ 75%
3 @ 80%
2×3 @ 85%

B) 15 Min EMOM
1- 12 Pull-ups/ 10 C2B PUs/ 5 Bar MUs
2- 35 Sec Max DUs/ SUs
3- 5 Power Snatches (135/95)


Thursday, September 7th

A) 8 Min EMOM
4 Push Press
+
3 Push Jerk
@70-75% of 5 RM Push Press

B) 3 Rounds
-30 Sit-ups
-30 Russian Twists
-30 Sec Plank from elbows

C) For Time:
-1000m Row
-500m Row
-250m Row

Rest as needed between rows


Wednesday, September 6th

A) Tempo Front Squats
5×3 @70%
33X1
*Same weight as last Friday, focus on a 3 second descent, with a 3 second hold at the bottom”

B) 21-15-9
-Toes to Bar/ K2C
-Wallballs
-KB Swings(70/53)
*400m run/ 500m row after each round


Tuesday, September 5th

A) Romanian DL
4×5

B) 6 Min EMOM
-Strict Pull-ups
@ 40% of last weeks first ME set

C) 11 Min AMRAP
-10 Burpees
-8 Box Jumps
-6 Thrusters (95/65)
-30DUs/ 60SUs


Labor Day

Have a great long weekend everyone!

 

 

 


Saturday, September 2nd

A1) SA OH KB Carry
(4x yield sign & back)
* switch arm at yield sign

A2) Cossack squat
4×10 (5p/side)
*Use KB front rack position if possible

B) In Pairs
Split reps evenly
18 Min AMRAP

-3k Row
-80 Box Jumps
-60 T2B
-40 Wall balls
-20 Clean & Jerks @ (155/110)


Friday, September 1st

A) Front Squat
5×3 @70%
*with 3 Sec Hols at the bottom

B) 4 Rounds For Time:
-14 KB/ DB Snatches( Alternating, 7 p/arm)
-14 Pull-ups
-14 Power Snatches @ 75/55
-14 Goblet Squats (same weight as snatch KB/DB)