Programming: Week of Aug 29

We are all so proud of Coach Sami who went way out of her comfort zone this weekend in honor of her mom Mary. This Friday we’ll be doing “Mary L”, a variation of the classic CrossFit WOD “Mary” but will go for 27 minutes (the age Sami was when her mom passed) and will feature smaller rep schemes for faster round cycling and an overall harder WOD. We love you Coach Sami!

Monday

A.
For time:
30 Cal Row
20 Wallballs
30 Toes to Bar
20 Box Jumps (30″ / 24″)
30 Clean and Jerk (155 / 105)
20 Bar Facing Burpees

B.
Coach Led Mobility


Tuesday

A.
Back Squat:
1RM with 5 sec bottom pause

B.
“2016 Regionals Event 7”
For time:
21 Thrusters (95 / 65)
3 Legless Rope Climbs
15 Thrusters (95 / 65)
2 Legless Rope Climbs
9 Thrusters (95 / 65)
1 Legless Rope Climb


Wednesday

A.
6 Rounds not for time:
3 Muscle Ups
20 Sledgehammer Strikes
200m Run
10 GHD Situps – fast for MU transition

B.
Superset:
Floor Press 5×8 – ramping to 8RM
Strict Pullup 5×8 – weighted


Thursday

A.
For time:
21 Squat Snatch (95 / 65)
50 DU
15 Squat Snatch (115 / 75)
50 DU
9 Squat Snatch (135 / 95)
50 DU

B.
Snatch Grip Deadlift:
1RM with 5 sec pause at knee


Friday

A.
“Mary L”
AMRAP in 27
4 Handstand Pushups
6 Pistols (3 each leg)
8 Pullups
10 KB Swing (2pd / 1.5pd)

B.
Coach Led Mobility


Saturday

For time:
1 Mile Run
100 Burpees
1k Row
100 Situps


  • by Coach Jay
  • posted at 12:30 pm
  • August 28, 2016

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