Workouts for Week of Aug 3rd - 8th

August 2, 2015

Don't forget about our 8:30am class MONDAY, TUESDAY, THURSDAY!

 

We are excited to announce that CrossFit Lake Mirror will be transitioning to a new name: L.I.F.T. or Lakeland Ideal Fitness Training. We were founded in CrossFit and are now expanding our reach to make our gym and everything it offers more accessible to everyone in the Lakeland community. We will continue to program workouts that benefit every walk of life, from novice to competitors and everyone in between. Take advantage of our Back To School special & see what we're all about!

 

Monday

3 Cycles:

10 Strict Pullups
– rest 1:30
3 Back Squats – @ 80% of 3rm
-- rest 1:30

For time, 15-10-6 of:

Bg:
Thrusters (75/45#)
Pullups

Sx:
Thrusters 95/65#
Chest To Bar Pullups

Rx:
Thrusters 135/95#
Bar Muscle-Ups

 

Tuesday

4X3 Snatch Balance – @ 80% of 3rm
-- rest 90 sec.

4 rounds for time of:

Run 400m
8 Front Squats @ 75% of 3rm

Rest 2:00

 

Wednesday

3 Cycles:

3 Front Squats – @ 80% of 3rm
-- rest 1:30
3 Strict Ring Pull-Ups + 3 Strict Ring Dips or 3 Strict Muscle-Ups
– rest 1:30

For Time:
Run 1 mile

 

Thursday

0-10:00
Hang Snatch (just above knee): 5X1@75%

10:00-20:00
Hang Clean (just above knee): 5X1@75%

20:00-30:00
Jerk from rack: 5X1@75%

 

Friday

Snatch: 5X1@80%

For Time 21-15-9 of:

Bg:
Snatches (any style & weight equal to or under Rx)
Ring Rows

Sx:
Snatches (any style & weight equal to or under Rx)
Pull-ups

Rx:
Snatches (full) 95/65#
Chest to Bar Pull-ups

 

Saturday's FREE 9am Community Class

Clean & Jerk:
3 singles @ 50%
2 singles @ 60%
1 @ 70%

For time:

Bar Facing Burpees*
Bg: 50, Sx: 75, Rx: 100

*Every odd minute (beginning at 1:00) – 1 Clean & Jerk @ 75% 1RM

 

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