Chipper-dee-doo-dahhhh

July 27, 2017

A special chipper for you tomorrow! Here we go...

 

Friday July 28, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

“The Fatal 40”

 

For time:

40 Wall Balls 14/20

40 Hang Power Cleans 65/95

40 T2B

40 Deadlifts 65/95

40 Push-Ups

40 Box Jumps 20/24

40 Kettlebell Swings 35/53

40 K2E

40 Air Squats

40 Front Rack Lunges 65/95

40 DUBs

40 Ab-mat Sit-Ups

40 Burpees

 

**START AND FINISH WITH A 400M RUN!!**

 

And guess what the cap is…40!!

 

Here is Saturday’s strength programming for those who can’t make it on Saturday and want to get it in tomorrow!

 

Week 8, Day 4:

 

Clean Complex: 2 clean pulls, 1 full clean + 2 jerks @ 60-70% of max clean and jerk, Every 90sec for 6 rounds.

 

Notes:

Adding 5-10lbs from last week.

 

Optional/Accessory:

1) Farmers carry x 60 seconds x 4

2) Dumbell overhead carry x 2 lengths x 4

3) Good morning to squat @ 35-65lbs x 5 x 5

4) Weighted pass throughs (PVC pipe with a 2.5-5lb weight through it) x 8 x 3

5) OH barbell curls @ 35-65lbs x AMRAP x 4

6) Bottom-up kettlebell press (heavy as possible) x 3/hand x 6

7) Hollow body hold x 30sec x 6

 

Notes:

Different people need to work on different things, but everyone needs to work on shoulder mobility (pass throughs and overhead carries), grip strength (carries, bottom-up kettlebell press and OH curls), hip mobility and squat depth (good morning to squat) and core strength (hollow holds). Pick your weak link and get after it.

 

 

 

 

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