Thursday

CrossFit North Peoria – CrossFit

Monday

Strength

Mon: Snatch (dlift + Hang Power Snatch + Power Snatch)

EMOM

0:00… 1 Complex @ 55% of 1RM Snatch

1:00… 1 Complex @ 60% of 1RM Snatch

2:00… 1 Complex @ 65% of 1RM Snatch

3:00… 1 Complex @ 55% of 1RM Snatch

4:00… 1 Complex @ 60% of 1RM Snatch

5:00… 1 Complex @ 65% of 1RM Snatch

6:00… 1 Complex @ 55% of 1RM Snatch

7:00… 1 Complex @ 60% of 1RM Snatch

8:00… 1 Complex @ 65% of 1RM Snatch

Workout of the Day

Mon: Metcon (Time)

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

Tuesday

Workout of the Day

Tues: Metcon (Time)

3 Rounds

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

50/35 Calorie Row

3 Rounds

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

50/35 Calorie Row

3 Rounds

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Wednesday

Strength

Wed: Clean (Clean Pull + Hang Power Clean + Power Clean)

On the Minute x 5 (0:00-5:00)

:00 50% of 1RM Clean

1:00 55% of 1RM Clean

2:00 60% of 1RM Clean

3:00 65% of 1RM Clean

4:00 70% of 1RM Clean

Minutes 5:00-9:00 Build to a tough single

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Continue to climb

Scaled = 115/80

RX = 135/95

RX+ = 165/105