• Joseph Luna

Coach Ilyanne's bday week and the week for the CrossFit Games


Monday 

Deadlift

Find one rep max

"Diane" 

21-15-9

Deadlift 225/185

Hand stand push up

Tuesday 

Front squat 5x5

Sled 5x2

12 min amrap (ladder)

Muscle ups (double for pull ups) 1, 2, 3, etc

Med ball cleans 5, 10, 15, 20, 25 etc

Sit ups 10, 20, 30, 40, 50 etc

Wednesday 

Snatch (work up to a heavy)

Coach Ilyanne's bday wod

2 rounds 

90 double unders (270 singles)

27 toes to bar

8 snatches 135/95

Thursday 

Push Jerk work up to a heavy

B)5 rounds for time

200m farmer carry 61/44

20 deficit push ups (using dumbell handles)

10 push jerks 105/75

Friday 

3secTempo, 3sec pause Back squat 5x5

Work to a high box jump. 

B)7 min amrap

50 double unders 

10 Curtis P's (clean to two front racked lunges to one shoulder to over head @115/75)

Saturday 

Max out Saturday

B)team of 3, 1 works at a time

"Rose city brawl, 99 problems"

99 wall balls 20/14

99 deadlifts 225/155

99 box jump overs 24/20

99 cal row. 

Sunday 

Open gym 9-11am


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