CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

Category

strength and conditioning

Wednesday 7-29-15

STRENGTH 7 Minute AMRAP Front Squat 10,8,6,4,10 7 Deadlifts 90kg/60kg *Last set of 10 should be heavier than last week 7 V-Ups Bent over Row or DB Row 10, 10, 8, 8, 6
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Tuesday 7/28/15

Snatch Balance Work to Heavy Triple Power Snatch 60%/1, 65%/1, 70%/1, 75%/1×3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Clean Pull 105%/3×4 Push Press X/3×5
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Monday 7/27/15

Snatch 60%/3, 70%/3, 80%/3×4 Clean & Jerk 60%/3, 70%/3, 80%/3×4 Back Squat X/4, X/3×3, X/2×2 Hyper 5k/12×3, GHSU/12×3
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Thursday 7-23-15

Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1 Clean & Jerk 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1, 90%/1+1)x3 Snatch Pull 100%/3×4 Planks 3x1min
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Tuesday 7/21/15

EMOM for 10 Minutes For Time: 10 Russian Swings Run 800 Meters 10 Ring Supported Leg Raises Then 5 Rounds of: 15 Thrusters 15 Box Jumps Then: Run 800 Meters
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Monday 7/20/15

Snatch 60%/4, 70%/4, (80%/4, 85%/3)x3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Jerk 70%/3,80%/3, 85%/3×2 Back Squat X/4×2, X/3×3 Hyper 5k/12×3, GHSU/12×3
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2/14/15 D5/W3/M2

Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 Hyper Holds 2x5x5sec 100 abs
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2/12/15 D4/W3/M2

Power Sn + Overhead Squat 70%/(2+2)x5 Power Clean hip 60%/2×5 Cl Grip RDL 80%/5×3 Front Press 5×3 BOR 5×5 Abs 200 reps
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2/11/15 D3W3M2

Wednesday Clean and Jerk 80%/1×3, 85%/1×3 Clean Pull 110%/2×4 Front Squat heavy/5×5 new 5RM GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15
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2/10/15 D2W3M2

No Contact Snatch block knee60%/2×5 Power Clean blocks knee 70%/2×5 RDL Snatch Grip 80%/5×3 Push Press 5×3 , Pull Up 5×3 weighted Windmills/situps
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