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Tuesday L2

CrossFit L2

Metcon

15 minutes
Muscle Ups
2-4-6-8-10-12-14…..
5- deadlifts (275/185)
10- box jumps (24″/20″)

Example rep scheme;
2-5-10, 4-5-10, 6-5-10, 8-5-10

Keep increasing muscle up sets by 2, leave DL and BxJ locked in at 5/10

Result Type: AMRAP…

March 12, 2013

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Monday L2

CrossFit L2

Strength

Exercise: Clean/lbs
Reps: 3×2
Comment: 3 sets
2- squat cleans
(every 2:30)

Metcon

10 min AMRAP
10- squat cleans (115/75)
50- double unders

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs

Metcon

Perform 5 …

March 11, 2013

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L-2 Wednesday

CrossFit L2

Strength

Exercise: Handstand push-up/lbs
Reps: 5 x 7
Comment: Odd minutes 1,3,5,7,9

Strength

Exercise: muscle-up/lbs
Reps: 5 x 5
Comment: Even minutes 2,4,6,8,10

Metcon

Every minute on the minute for 8 minutes
12 burpees as fast as possible…

March 6, 2013

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L-2 Tuesday

CrossFit L2

Strength

Exercise: Push Jerk/lbs
Reps: 5 sets
Comment: Every : 90
5 sets
1- Push press
1- Push jerk
50 total reps
– Maintain same load throughout the session

Metcon

10 Minutes
Odd Minutes max push-ups
Even minutes …

March 5, 2013

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Monday L2

CrossFit L2

Strength

Exercise: Clean/lbs
Reps: 3×3
Comment: 3- squat cleans
Every 2:30
*warm up good and get after these!
*not touch and go

Strength

Exercise: Power Snatch/lbs
Reps: 10×3
Comment: 10 minutes
3- power snatch (EMOTM)

Metcon

Row 1k…

March 4, 2013

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Saturday

CrossFit

Metcon

4 Minute AMRAP
Row 10 calories
5 Kettlebell swings 70/53
Rest 1 minute
4 Minute AMRAP
10 Burpees
5 Pull-ups
Rest 1 minute
4 Minute AMRAP
5 Ball slams 40/25
10- Ab sit-ups
Rest 1 minute
5 Dumbbell …

March 2, 2013

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L-2 Friday

CrossFit L2

Metcon

3 Rounds for time
12- Thrusters 135/95
50 Double unders
rest 5:00

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Metcon

12 minutes
21-15-9
Power clean (135/95)
Chest to bar pull-ups
with the remainder …

March 1, 2013

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L-2 Thursday

CrossFit L2

Strength

Exercise: Handstand push-up/lbs
Reps: 10×7
Comment: 7 reps on the minute for 10 minutes

Metcon

As many rounds as possible in 20 Minutes
10 Power snatch 75/55
10- Ring dips
15 Wallball 20/14

Result Type: AMRAP
Male …

February 28, 2013

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L-2 Wednesday

CrossFit L2

Metcon

As many rounds as possible in 10 minutes
5 Shuttle runs (1= 10 yards down/ 10 yards back)
10- Hand release burpees

*both feet and both hands must touch past line on run down and back, including …

February 27, 2013

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L-2 Tuesday

CrossFit L2

Strength

Exercise: Push Jerk/lbs
Reps: 5×10
Comment: Every :90 seconds
5 x
1 push press
1 push jerk
10 total reps every :90 seconds (should give you :55-1:05 rest)
use same weight for all 5 sets (50 reps …

February 25, 2013

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