CrossFit Eastvale

Friday, February 5

Strength
8x2 (80%)
-this is not to PR but to keep your legs strong while off a squat cycle.
*15 min

Conditioning
10 HSPU
15 box jumps (24/20)
100m run
AMRAP in 15 min

Weightlifting
Max Snatch or CnJ
*15 min

Thursday, February 4th

CnJ
3RM TnG CnJ
then ME UB TNG CnJ (85% of above)
*20 min

BWCF
30-20-10
HRPU
sit-ups
Air squats
-500m run between rounds
*20 min

Midline
30 candlestick to levers
30 atomic sit-ups
30 strict toes to bar
*7 min

Conditioning
"11.1"
30 double unders
15 power snatch (75/55)
AMRAP in 10 min

Weightlifting
3RM jerk
*12 min

Wednesday, February 3rd

Snatch
3RM TnG snatch
then 1x ME UB TNG snatch (85% of above)
*20 min

BWCF
200m run
12 deadlifts (225/155)
21 double unders
x5 rounds
*20 min

Strength
3RM shoulder press or bench press
*10 min

Conditioning
"Regionals 2011"
500m run
30 HSPU or HRPU
500m row
*10 min SPRINT

Weightlifting
5x10 weighted strict GHD sit-ups
*10 min

Tuesday, February 2nd

CnJ
3RM TnG CnJ
then ME TNG CnJ (85% of above)
*20 min

BWCF
30-20-10-20-30
Calorie row
Toes to bar
*20 min

Strength
3 xME UB pull-ups (C2B advanced)
*12 min

Conditioning
500m row
25 thrusters (45)
15 burpees
*8 min

Weightlifting (start after weightlifting)
3x10 HBBS (70-75%)
*20 min

Monday, February 1st

Snatch
3RM TnG snatch
then ME TNG snatch (85% of above)
*20 min

BWCF
800m run (or row)
30 wall balls
x3 rounds
*20 min

Midline
Tabata hollow rocks
*5 min

Conditioning
5 power cleans (135/95)
5 push jerks
EMOM x10 min
-burpees while you rest. Score = burpees
*10 min

Weightlifting
5x3 3-position snatch pulls
*10 min

Friday, January 29th

Strength
5RM HBBS
*15 min

CrossFit
250m row
20m handstand walk
20 C2B pullups
AMRAP in 20 min

Weightlifting
1RM Snatch and/or CnJ

 

Never have we given it up to a coach but this guy right here deserves a spotlight. Coach Justin is a tremendous coach and great person. He's very thoughtful, funny, and sincere. He's also one of the strongest guys and best lifters of our gym. He's an awesome new father and we're very very proud to know this guy. Although he has the booty gains of WCW, Coach Justin is our #CrossFit #mcm. - - #CrossFit #squatgains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme #lifting #lift #fitness #gains

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Jan 25, 2016 at 11:49pm PST

 

Thursday, January 28th

CnJ
5RM TnG CnJ
then ME UB TNG CnJ (85% of above)
*20 min

BWCF
400m run
15 burpee toes to bar
x5 rounds
*20 min

Midline
21-15-9
V ups
Hip extensions or superman back ext.
*5 min

Conditioning
50-40-30-20-10
15-20-25-30-35
Double unders
Thrusters (45/35)
*15 min

Weightlifting
A. 5x5 bent over rows
B. 5x10 reverse hyper
*15 min

Wednesday, January 27th

Snatch
5RM TnG snatch
then 1x ME UB TNG snatch (85% of above)
*20 min

BWCF
10-9-8-7-6-5-4-3-2-1
Cal row
Burpees over the rower
Sit-ups
-100m run between rounds
*20 min

Strength
5RM shoulder press or bench press
*10 min

Conditioning
21-15-9
Push jerk (165/115)
Back squat
*10 min

Weightlifting
1RM snatch balance
*10 min

Tuesday, January 26th

CnJ
5RM TnG CnJ
then ME TNG CnJ (85% of above)
*20 min

BWCF
800m row
15 walking lunge steps
600m row
30 walking lunge steps
400m row
45 walking lunge steps
200m row
*20 min

Conditioning
With a 20 min clock:
4-3-2-1
Rope climbs
-100m run between rounds
(Scale 18-15-12-9; pull-ups)
-use remaining time to establish a 3RM OHS squat
*20 min

Weightlifting
3x10 HBBS (70-75%)
*20 min

Monday, January 25th

Snatch
5RM TnG snatch
then ME TNG snatch (85% of above)
*20 min

BWCF
30 OHS (45)
30 jumping pull-ups
500m run
x3 rounds
*20 min

Midline
30 tempo toes to bar
Fast up, slow descent down (4 count)
*6 min

Conditioning
12 HRPU
9 deadlift (115/80)
6 box jumps (20/24)
AMRAP in 9 min

Weightlifting
3x10 hip extensions
3x8 hi hang snatch dip/shrugs
*10 min