Ep. 45 - Week Breakdown

CFP Radio

Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Teams of 2 5 Rounds 6:00 to complete 1000/800m Row 100/70 Calorie Echo Bike AMRAP Power Snatch, 95/65-lb. Rest 2:00 after each round *you may sub out the echo bike for a ski erg, bike erg, or treadmill *Both teammates may work at the same time. *In order for Power Snatches to count, both the row and bike must be completed in the time cap of 6 minutes. *you may do power snatches at anytime keeping in mind the above rule. *Score only total reps of power snatch *If you are unable to score points in any given round, reduce meters rowed by 50 and calories biked by 10. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 1K Row Immediately into 10 Rounds of "Bergeron Beep Test" 7 Thrusters, 75/55-lbs. 7 Pull-ups 7 Burpees Immediately into 1K Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting The CrossFit Football Total Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) 10:00 at each station ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Calories) 10 Rounds 1:00 Max Effort Bike Calories Immediately followed by ME Weighted Plank, 45/25-lb. Plate Immediately followed by Rest to 60% of Max Heart Rate Score total calories acheived ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Weight) EMOM 30 Minute 1: 20/15 Calories Minute 2: Working up to a heavy 1 Squat Snatch Minute 3: Rest Choose any machine you like for the calories Score only heaviest barbell lifted ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Weight) Teams of 3 30 Minute Cap 100 Strict Press, 95/65-lb. 100 Chin-ups 100 Push Press, 135/95-lb. 100 Pull-ups 100 Push Jerks, 155/105-lb. 100 Chest to Bar With remaining time, establish a 1rm Split Jerk from the floor Score only the team total Split Jerk ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// No class