2121 N.  Jackson st, Tullahoma, TN 37388 - crossfittullahoma@gmail.com
CrossFit Tullahoma
  • Home
  • What is CrossFit
  • Getting Started
  • Times & Prices
  • Meet our Community
  • Contact

7/27/2015 - 8/1/2015

7/26/2015

 

This week is a de-load week for strength training, meaning we will not be doing any strength training above 60% of 90% of your 1RM. This week is just as important as the week we load our bars up with lots of weight so ensure you stay at 60% or lower of your 90% 1RM. Starting Aug 3rd-AUG 14th we will be finding our 1RM of the back squat, press, deadlift and front squat and then starting the Wendler 5/3/1 Cycle again.

Monday 7/27/2015 Monday
Strength:
Back Squat
5 x Less than 60% of 90% of 1RM 
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM

METCON
7 min
400m Run
Max Rep Wallball (20/14)

-Rest 3 min-

8 Min AMRAP
12 x DL (155/105)
9 x Hang Clean
6 x Shoulder to Overhead

-Rest 2 Min-

800m Run

Tuesday 7/28/2015

Skill: 3 x 10 Weighted Push Up

Strength
Press
5 x Less than 60% of 90% of 1RM 
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM

METCON
5 Rounds for Time
7 x Back Squats (165/115)
14 x Pull Ups
21 x Double Unders


Wednesday 7/29/2015

METCON
"OMAR"
10 x Thrusters (95/65)
15 x Bar Facing Burpees
20 x Thrusters
25 x Bar Facing Burpees
30 x Thrusters
35 x Bar facing Burpees



Thursday 7/30/2015

Skill: 3 x 10 Strict Pull Up

Strength
Deadlift
5 x Less than 60% of 90% of 1RM 
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM

METCON
100 x DU
50 x Weighted Sit ups
20 x C2B Pull Ups
15 x Power Snatches (135/95)
10 x Front Rack Lunges (135/95)

12 Min Time Cap

Friday 7/31/2015

Strength
Front Squat
5 x Less than 60% of 90% of 1RM 
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM

METCON
400m Run
10 x DL (225/185)

20 x HRPU

50 x Knees to Elbows

20 x HRPU

10 x DL (225/185)

400m run









Comments are closed.
    Picture
    CrossFit Journal: The Performance-Based Lifestyle Resource
    CrossFit Journal
    Picture
    CrossFit.com
    Picture
    Mobility WOD
    Picture
    Rogue Fitness
Powered by Create your own unique website with customizable templates.