Week 20: May 14 –20, 2018

MONDAY 5.14.18

CrossFit

Strength: Clean & Jerk

  • Complete 5 sets of 1 Clean  + 2 Jerks working between 75-85%

Metcon: Complete as many reps as possible with an 8-minute clock.

  • 1-minute of Power Cleans #95/135 (M50:#75/115)
  • 1-minute of Jerks #95/135 (M50: #75/115)
  • 2-minutes of Power Cleans
  • 2-minutes of Jerks
  • 1-minutes of Power Cleans
  • 1-minutes of Jerks
    • Score total reps.
Diablo F!T

Conditioning: 3 Rounds of 1-minute at each station/ Movement. Complete max reps with a 30-second Rest between working intervals.

  • Bike
  • Wall Balls
  • Row for calories
  • Pull-ups (Strict)

Core: 3 rounds

  • 30sec L leg glute bridge lifts
  • 30sec L leg glute bridge hold
  • 30sec R leg glute bridge lifts
  • 30sec R leg glute bridge hold
    • 15sec rest
  • 30sec Left side plank lift with DB on hip
  • 30sec Left side plank hold with DB on hip
    • 15sec rest
  • 30sec Right side plank lift with DB on hip
  • 30sec Right side plank hold with DB on hip
    • 30sec rest

Accessory: 4-5 rounds

  • 7 R arm ring rows
  • 7 L arm ring rows
  • 5 reps of 3-2-1 Tempo Push-ups

TUESDAY 5.15.18

CrossFit

“Murph” Prep: Complete 4 rounds starting every minute on the minute Complete

  • 30-40 Double Under
  • 10-15 Pull-ups
  • 15-20 Push-ups
  • 20-25 Air squats

Metcon: Complete as many rounds as possible in 15-minutes

  • 1000m Row
    • 2-minute rest
Diablo Strong

Taper Week. Working with much lighter volume this week leading into the Spring Classic Saturday. We are going to work up to a max Front Squat today to hit some Intensity with 4 days to rest leading into the meet.

  • Build Max to a max Front squat

WEDNESDAY 5.16.18

CrossFit

Skill Warm-up: Snatch EMOM

  • Take 7-minutes and work on a Snatch Pull + A Floating Snatch (Lower bar to just off the ground, and complete the snatch)
  • Complete 1 rep every minute on the minute for 7-minutes.
  • If doing the Spring Classic take 4-6 attempts with no EMOM.

Metcon:  4 Rounds

  • 5 Deadlifts #155/225 (M50+ #125/205)
  • 15 Dumbbell Push Press #35/50 (M50: #25/35)
  • 400m Run
Diablo F!T

Conditioning: “Fun with Tabata”

>Complete a 4 minute Tabata for each movement – 8 rounds of 20sec on, 10sec off.

  • Dumbbell Deadlift / Farmer Carry Hold
  • Dumbbell Hang clean / Front Rack Hold
  • Dumbbell Push Press / Overhead Hold (Maybe don’t go max reps on the push press)
  • Jump Rope / Jump rope
    • Complete 4 rounds of the Active/Static (dynamic) movement

Core: 4-5 rounds (go unbroken until the rest)

  • 10 plate sit ups with a 5 sec negative
  • 10 plate around the worlds (5 each way)
  • 10 plate hollow body rocks (hold the plate with straight arms up towards the ceiling or over your head)
    • 1min rest

Accessory: Complete 2-3 rounds of

  • 15 Prone Ys
  • 15 Prone Ts
  • 15 Prone Ws
  • 15 Prone As

THURSDAY 5.17.18

CrossFit  

Strength: Front Squat

  • 6×2 @ 80%

Metcon: Complete 3 rounds for time

  • 15 Toes to Bar
  • 20 Wall Balls #14-9’/20-10′
Diablo Strong

Taper Week. Today, we are going to grease the groove to work out any kinks while working with some lightweight.

  • Build up and hit your opening weight for 2-3 attempts of both the Snatch and the Clean & Jerk.
    • Limit the total reps you take today if competing in Spring Classic.

FRIDAY 5.18.18

CrossFit

Metcon: Complete 5 rounds starting every 4th minute

  • 35 Double Unders
  • 15 Ring Rows (Feet are parallel with the Rings)
  • 12 Front Rack Walking Lunges #35/50 (M50: #25/35)
  • 100m Dumbbell Front Rack Carry
    • Score each round separately
Diablo F!T

Conditioning: Complete 4 rounds starting every 5th minute

  • 50′ Walking Lunges
  • 200m Run
  • 25 Abmat Sit-ups
  • Max Strict Pull-ups
    • No built-in rest. Complete pull-ups until the start of the next round.

Core: 3 rounds

  • 30sec Right side plank with upper trunk rotation
  • 30sec Left side plank with upper trunk rotation
  • 30sec Grasshoppers
    • 15sec rest
  • 30sec Barbell Rotation
    • 15sec rest

Accessory: 4 rounds

  • 10 Straight arm banded lat pulldowns (round body shape)
  • 10 Banded Single Leg hamstring curls (5 per leg)
  • 20 Right legs glute bridge lifts (weighted with a DB on hip)
  • 20 Left leg glute bridge lifts (same weight)

SATURDAY 5.19.18

CrossFit

Weightlifting Total

  • 1 Rep Max Snatch
    •  and/or
  • 1 Rep Max Clean & Jerk

Metcon: Tabata Bike AND Row

  • 8 rounds max calorie Row or Ride
    • 20 seconds of work
    • 10 seconds of rest

>Rest 2 minutes

  • 8 rounds max calorie Row or Ride
    • 20 seconds of work
    • 10 seconds of rest
Diablo Strong

SPRING CLASSIC MEET

SUNDAY 5.20.18

CrossFit

Metcon: Complete as many rounds as possible in 17-minutes

  • 12 Pull-ups
  • 10 Burpees
  • 12 Alternating Dumbbell Snatch #35/50 (M50: #25/35)
  • 10 Box Jump Over 20″/24″