Lawrence High School CrossFit Athletes at CrossFit Free, for Team WOD Thursday
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Regionals:
Weightlifting:
A. Snatch – 5 & 3 rep TnG Squat Snatch; building to max for the day, 2 failed sets allowed, max
b. Power Clean + Jerk + Front SqT = Jerk; build to heavy for the day
Conditioning:
1st *with the above
A. 30-20-10
DB thruster 50/35
t2b
2nd: PM session
5 rds
4 clean and jerk 225/153
6 bar muscle ups
40’ HS walk
*separate above workouts min, 2 hours between
Rowing: *following the 2nd workout above
1k row x 3; rest 2:15; 85-90% *ind paced here
Assistance / add on:
A. 3 rds
400m Ski Erg
20 GHD situps
100 double unders
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2018:
Weightlifting:
a. High Hang / Hip SqT Clean – 5RM + 2×5@90%
Strength :
a. Deadlift – 10RM + 1×10@85%
b. Weighted Pull-ups 1-2 reps x 9 sets
Conditioning:
3 rds
25 burpees
12 bar muscle ups
20 cal bike
12 shoulder to over head 185/123
Running:
5 min @80%; rest 2 min , x 4
***Starting tracking paces so we can build out
Assistance Work:
A. Good Morning 4 x 6; ascending
B. HS hold, accumulate 3:30 , belly facing wall