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How Jennifer Moser Beat Death With Fitness

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Saturday

Structure

Grab a partner and complete for Time:
10-9-8-7-6-5-4-3-2-1
SB Press
-then, no rest-
1-2-3-4-5-6-7-8-9-10
KB SL Deadlifts
-then, no rest-
10-9-8-7-6-5-4-3-2-1
AB Cals
-then, no rest-
1-2-3-4-5-6-7-8-9-10
SB Cleans
-then, no rest-
10-9-8-7-6-5-4-3-2-1
SB Squat
*A does 10 reps then B does 10 reps, A does 9, B does 9 and so on*

Barbell Club

A. Hang Power Clean 2-2-2-2-2


B. Clean & Jerk, 2RM


C1. CG Deadlift, 5×2@115%
C2. Strict DB Press 5×5

 

Today’s Link – How Jennifer Moser Beat Death With Fitness

Pro Strongman Robert Oberst Takes on 2017 Reebok CrossFit Games Event

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double-Unders


Practice:
8 minute practice @ own pace:
30 double-unders
3 low box bar muscle-ups
– or –
2 RX bar muscle-ups

Structure

Rounds:
5-4-3-2-1 of “Cindy”
– between Each Set –
Sandbag Carry 400m/200m

 

Today’s Link – Pro Strongman Robert Oberst Takes on 2017 Reebok CrossFit Games Event

CrossFit and Running: A Perfect Pair?

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Tuesday

Endurance

A. Every 3 min for 12 min:
Run 500/400m (build across 4 sets)
*Rest 1 minute*


B. Every 5 min for 20 min:
Run 800m (hold within 10 sec.)

Barbell Club

A. Pause Jerks, 3-3-3-3-3


B. 5 sets:
1 Power Clean + 1 Clean, heavy single


C. 5 sets:
2 Front Squats + 1 Split Jerk@90% CJ


D. Clean Pull 5×2@100%

 

Today’s Link – CrossFit and Running: A Perfect Pair?

Next Level Coaching: Muscle-Ups

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double Unders


Practice:
:30 seconds bar muscle up
*rest :30 x 4*
:30 seconds max double unders
*rest :30 x 4*

Structure

Strength
3 Sets:
A1. SB to box, Max Reps :60 (Work Fast!)
A2. SB Squat, Max Reps to Failure


Conditioning
10 Rounds FT w/ Partner:
KB Farmer’s Carry 50ft, 70/55
SB Carry 50ft
Sled Drag 50ft
*Must bear crawl back to get next object*
**All objects must be heavy!**
***Alternate rounds with partner until complete***

 

Today’s Link – Next Level Coaching: Muscle-Ups