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CrossFit Los Altos

Saturday

May 7, 2016
Warm-up
Parma Loop
.7 mile run
Mobility
5 mins
CrossFit Warm-Up
2 rounds, 10 each:
PVC Overhead Squat
Pistol Squats
Pull-Ups
Push-Ups
Back Extensions
Sit Ups
Metcon
2 Rounds for Time:
800m Run
50 Lunges @ 20/10kg Plate
35 Burpees on to Plate
25 Pullups

 


Friday

May 6, 2016
Warm-up
1000m row
Mobility
5 mins
Weightlifting
Deadlift (5-5-3-3-1-1)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

 


Thursday

May 5, 2016
Warm-up
Run 400m
Mobility
5 mins
Weightlifting
Snatch Warm-up
Hang Power Snatch (3-3-3)
Power Snatch (1-1-1)
Metcon (Time)
2 Rounds for Time:

400m Run
50 SL Situps
30 HR Pushups
20 DB Power Snatch @ 45/30#

Rx+ 60/40#

 


Tuesday

May 3, 2016
Warm-up
500m Row
Mobility
5 mins
Skill
Toes-To-Bar (3 x Max Unbroken Sets)
If you are unable to at least 10 unbroken toes to bar make sure you get at least 30 total reps in during this time.
L-Sit (3 x Max)
Wall Balls 3 x 15
Weightlifting
Bent Over Row (8-8-8-8)
Metcon (Time)
800m Run
30 Box Jumps @ 24″/20″
600m Run
30 Box Jumps @ 24″/20″
400m Run
30 Box Jumps @ 24″/20″

 


Monday

May 2, 2016
Warm-up
800m run
Mobility
5 mins
Strength
Back Squat (5×3)
Warm up and Attempt all sets at the same weight. Roughly between 88-93% of 1RM
Metcon
10 min EMOM:
Odd: 15 KBS @ 24/16KG
Even: 10 Burpees

If you can’t finish a round it becomes an AMRAP

2 Min Recovery then:

Max Effort 1000m Row

 


Sunday

May 1, 2016
Warm-up
Mobility
10 minutes!
3 Rounds w/ empty barbell:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Press
Metcon (Time)
Buy in: 800m Run, then

3 Rounds:
10 Power Cleans 42.5/30
10 Overhead Squats 42.5/30

then,
Cash Out:100 Double Unders

Rx+ 62.5/42.5

 


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