Strength Conditioning/Speed Training Cycle: Week 4 of 5, Tuesday

Strength Conditioning
Minutes 0-2: 5 Squat Snatches @ 70%
Minutes 2-4: 4 Squat Snatches @ 75%
Minutes 4-6: 3 Squat Snatches @ 80%
Minutes 6-8: 2 Squat Snatches @ 85%
Minutes 8-10: 1 Squat Snatch @ 90%
Minutes 10-12: 1 Squat Snatch @ 85% + 2 Overhead Squats
Minutes 12-14: 1 Squat Snatch @ 80% + 3 Overhead Squats
Minutes 14-16 1 Squat Snatch @ 75% + 4 Overhead Squats
Minutes 16-18: 1 Squat Snatch @ 70% + 5

Conditioning
4 Rounds
10 Bench Press (185/135)
10 Strict Pull-ups
10 Strict Handstand Push-ups
Move at a controlled pace through this workout.
Push it but keep your breathing and heart rate under control.

Gymnastics Conditioning
100 Meter Row
Max Unbroken Toes-to-Bar
Repeat until you’ve accumulated 100 toes-to-bar.
The 100M row should be at 100% effort.
12 Minute Time Cap

Conditioning
100 Double-unders
30 Push-ups
80 Double-unders
25 Push-ups
60 Double-unders
20 Push-ups
40 Double-unders
15 Push-ups
30 Double-unders
10 Push-ups

 

Share This

Share this post with your friends!

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from CrossFit Unbreakable.

You have Successfully Subscribed!

%d bloggers like this: