Monthly ArchivesOctober 2018

Wednesday standard

C4 CrossFit – CrossFit

Weightlifting
Back Squat
Every 3 minutes, for 18 minutes (6 sets):
Set 1-5 reps @65%
Set 2-4 reps @ 75%
Set 3-3 reps @80%
Set 4-2 reps @85%
Set 5-1 rep @ 90%
Set 6-10 reps @70-80%
Metcon
Metcon (5 Rounds for time)
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump Overs (24/20)
60 Ft walking lunges with KB/DB Famer’s [...]

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Tuesday standard

C4 CrossFit – CrossFit

Metcon
Skill
Spend time working on pull ups.
Metcon (Time)
Crossfit.com
30 pull ups
40 Single arm DB Snatch (50/35)
50 DB box step overs (24/20)
40 Single arm DB Snatch
30 pull upsUse kb for step overs if there are not enough db.

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Monday standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
20 Cal Assault Bike
3 Rounds
10 KB swings
10 Goblet Squats
30 Sec Plank Hold
Metcon
Metcon (Time)
2 Partner WOD
400m Med Ball Carry (20/14)
40 Push Press (95/65
40 Front Squats
40 Med Ball Sit Ups
300m Med Ball Carry
30 Push Press
30 Front Squats
30 Med Ball Sit ups
200m Med Ball Carry
20 Push Press
20 Front Squats
20 Med Ball Sit Ups
100m [...]

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Friday standard

C4 CrossFit – CrossFit

Weightlifting
Back Squat
Work up to around 80%, then 6X2 with a 2 second pause at the bottom.
Metcon
Metcon (Time)
30 Calories Assault Bike, Then:
3 Rounds
10 Front Squat (185/125)
10 HSPU
2 Rope Climb
25 Double Unders
1 Rope Climb

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Thursday standard

C4 CrossFit – CrossFit

Metcon
Metcon (AMRAP – Rounds)
20 Minute AMRAP
5 Lateral Burpees
10 Thrusters (95/65)
5 Lateral Burpees
15 SDHP (95/65)
5 Lateral Burpees
20 Hang Power Cleans (95/65)
5 Lateral Burpees
25 Push Press (95/65)
5 Lateral Burpees
Cool Down
3 Rounds
10 Bench Press (135/95)
20 Sit ups

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Tuesday standard

C4 CrossFit – CrossFit

Weightlifting
Squat Snatch
Work to a heavy for the day.Work on mechanics. This is the time to improve your lift, do not sacrifice form for weight today!
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch (135/95)
1-2-3-4-5-6-7-8-9-10
Bar Muscle up (scale is C2B pull up)10 PS+1 BMU, 9 PS+2 BMU and so on.

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Monday standard

C4 CrossFit – CrossFit

Weightlifting
Front Squat
Build up to around 80% of your one rep max then, 6 sets of 2 with a 2 second pause at the bottom.
Metcon
Metcon (AMRAP – Rounds)
AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 Kettlebell Swings (70/53 lb)
100 Double-Unders
If you complete [...]

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Friday standard

C4 CrossFit – CrossFit

Weightlifting
Squat Clean (20 Minutes)
Work to a heavy single.Today is not a max day. Work on technique and catching in the squat. When form breaks down you are done for the day.
Metcon
Metcon (Time)
3 Rounds
400m Run
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

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