Blog - Page 6 of 128 - 5 Valleys CrossFit

Thursday, July 26th

A)17 min @ comfortable pace:
:30 Parallete L-sit
15 Ring support swing
5 Wall Walks
15 Candlestick Roll-up

B)Complex: 4 rounds:
2 Hang Cleans
+
5 Front Squats
+
1 Clean & Jerk

Wednesday, July 25th

A) 1RM Snatch:

15:00 to find 1RM Snatch

B) For Time:
Row 1K

C)21-15-9: (10:00 cap)
C2B/Pull-up
Ring Dip
Deadlift (135/95)

Tuesday, July 24th

A1) Weighted Strict Pull-ups:
4xME

A2) Weighted Push-ups:
4xME

12:00 cap

B) 5 Min AMRAP:
150 DU/300 SU
50 Wallballs
ME Farmers Carry

**Rest 5:00**

5 Min AMRAP:
5 Hang Cleans
5 FR Lunges (ea leg)

Weight of Barbell is 45%-55% 1RM Clean & Jerk

Monday, July 23rd

A) 1RM Deadlift:

18:00 to find 1RM Deadlift

B) 18:00 EMOM:
1) 10 Burpee BJO
2) 10 S2O (115/75)
3) 10 T2B/K2C

Saturday, July 21st

A1) Partner Banded Sprints:
4×2 forward/2backward

A2) Partner leg lifts:
4×10
For Time with a partner: (18:00 cap)

80 Cal Row
80 Thrusters (95/65)
80 Deadlifts (135/95)

Split reps evenly, can switch whenever. must finish all of one movement before moving on to the next.

Friday, July 20th

A) 1RM Strict Press

15:00 to find 1RM Strict Press

B1) Strict Weighted Pull-up:
3xME

B2) Weighted Push-up:
3xME

10 min cap

C) “Karen”
For Time: (12:00 time cap)
150 Wallballs (20/14)

Thursday, July 19th

A)4 Rounds NFT:
12 Birddogs (6 ea side)
10 Stadler Leg Lifts
12 HS weight transfer
1:00 Knee raise hold
1:00 Ring Support Hold

B)Complex: 4 Rounds
3 Squat Snatch
+
2 Power Snatch
+
ME OHS

Wednesday, July 18th

A) 1RM Back Squat

18:00 to find 1RM Back Squat

B)27-21-15-9:
Box Jump
Toe to Bar/K2C
Power Clean (95/65)

Tuesday, July 17th

A1) Romanian Deadlift:
3×8

A2) Bent-Over Row:
3×5

B)4 Rounds for time: (15:00 cap)
18 KBS (70/53)
18 Pull-ups
18 Wall Balls (70/53)
18 Sit-ups

Monday, June 16th

A1) Muscle Snatch:
3×5

A2) Snatch Balance:
3×5 w/2 sec pause

B) FOR TIME: (18:00 cap)
3 Rounds
10 Front Squat
10 HSPU/HRPU
10 Cals on Rower

**Then**

2 Rounds
400m Run
20 Burpees over bar