Crossfit Lynchburg

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Week in Advance – 02-08-16

February 8th, 2016 by Jerrod Ruhl

Open Prep Week 6
Tuesday
Front Squat + Thruster+ Jerk –
from Rack build to max in 15 minutes
16 min EMOM
Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+
Min 2: 10 Box Jump w/ step down 24/20 RX/RX+
Wednesday 
0:00-10:00
100 double under
25 power snatch 75/55 RX 115/75 RX+
45 Bent Over Rows 75/55 RX pull up RX+
    10:00-20:00
100 double under
20 power snatch 95/65 RX 135/95 RX+
30 Pull Ups RX C2B RX+
     20:00-30:00
100 double under
15 power snatch 115/75 RX 155/105 RX+
15 C2B RX bar muscle up RX+
Thursday
In 15 minutes
Floor Press – build to max for day w/ 2 sec pause with triceps on floor
Conditioning -we have 4 rowers, divide class evenly
“Row to the Core”
3000m Row – partners switch every 500m, partner(s) plank while other is rowing.  When plank can not be maintained partner does burpees with remaining time until switch
Friday
OHS- build to 5 rep max
Death by “T2B”
*scale to seconds in hanging L-sit or hanging knee raise

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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