Deload Week – Day 1

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

10 Pass Thrus

5 each side lunge

10 Toe Grab Squats

25 Single Unders

Clean and Jerk

Every 2:00 for 5 sets 3 Low Hang Power Clean and Push Jerk @65% of 1 Directly into 35 Double Unders or 70 Singles

Metcon (AMRAP – Rounds and Reps)

21 Minute Amrap:

500 Meter Row

10 Power Cleans (75/55)

16 Reverse Lunges (75/55)

24 AbMat Sit-ups

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Saturdays are for the Teams

CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds and Reps)

35 min Amrap

2k Row

100 Double Unders

50 Box Jumps

40 Air Squats

30 Push Ups

20 Pullups

10 Partner Deadlifts

M/M 225

F/F 185

M/F 205

Grind Week 6 – Day 5

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

10 PVC Pass Thrus

10 Around the Worlds

Front Rack Stretch

5 Each Side Scorpians

10 Toe Grab Squats

25 Singles

Push Jerk

Every 90 Seconds for 6 Sets Complete 3 Push Jerk @85-92.5% of 3RM

Metcon (Time)

3 Rounds

L3:

800m Run

50 Double Unders

15 Thrusters 115/85

L2:

600m Run

40 Double Unders

15 Thrusters

95/65

L1:

400m Run

35 Double Unders/70 Singles

15 Thrusters 75/55

Base:

400m Run

70 Singles

15 Thrusters 65/45

21 Minute Cap

Grind Week 6 – Day 4

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

5 Inch Worms

5 Scorpions Each Side

:30 Pigeon each side

5 Each Side Lunge and Each

10 Toe Grab Squats

Metcon (AMRAP – Rounds and Reps)

24 Minute EMOM

Movement 1: 15/12 Cal Bike

Movement 2 : 12 Deadlift 135/95

Movement 3: 12 Kettle Bell Lunges 53/35

Movement 4: 25′ Hand Stand Walk / Double Over Head KB Carry

Movement 5: Rest

*Choose Weights/Movements that are challenging but not impossible move fast*

Grind Week 6 – Day 3

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

10 Pass Thrus

10 Toe Grab Squats

10 Russian Kettle Bell Swings

10 Goblet Squats

5 (Each Side) KB Push Press

1 (Each Side) Turkish Getups

Snatch

2 Reps Every 2:30 for 6 Sets Snatch Complex @85-92.5% of 1rm

1 Snatch

1 OHS

1 Hang Snatch

1 OHS

Modified

1 Power Snatch

1 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

14 Minute Amrap

L3:

21 Dumbbell Snatches 50/35

15 Box Jumps

9 Muscle Ups

L2:

45/25

C2B

L1:

35/20

Pullups

Base

25/15

Jumping Pullups

Grind Week 6 – Day 2

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

10 PVC Pass thrus

10 Around the world’s

10 Toe Grab Squats

5 (Each Side) Lunge and Reach

10 Jumping Lunges

5 Quad Stretch Each Side

Back Squat

Every 2:30 Minutes for 5 Sets Complete 6 reps @85-92.5% of 5rm

Metcon (Time)

For Time:

L3:

2k Row

– Directly Into –

10 Rounds

3 Front Squats 155/105

6 HSPU

9 Pistols

L2:

1.5k Row

– Directly into –

8 Rounds

3 Front Squats 135/95

6 Push Ups

9 Air Squats

L1:

1k Row

– Directly into –

8 Rounds

3 Front Squats 95/65

6 Push Ups

9 Air Squats

Base:

1k Row

6 Rounds

3 Front Squats 75/55

6 Push Ups

9 Air Squats

21 Minute Cap

Grind Week 6 – Day 1

CrossFit Postal – CrossFit

Warm-up (No Measure)

2:00/1:30/:45 Bike/Row/Run

2 Rounds

25 Singles

10 Toe Grab Squats

10 Pass Thrus

10 PVC RDL’s

10 Hang to High Pull

10 Push Jerk

PVC Front Rack Stretch

Clean and Jerk

2 Clean Complex’s Every 2:30 for 6 Sets @85-92.5%

1 PC

1 PJ

1 FS

1 HSC

1 SJ

Modified

1 PC

1 HPC

1 PJ

Metcon (10 Rounds for reps)

10 Minute EMOM

L3:

3 Hang Clean and Jerk 135/95

6 TTB

9 Wallballs 20/14

Max Double Unders in Remaining Time

L2:

115/85

Toe Raises

L1:

95/65

Knee Raises

14/12

Base:

75/55

“Candlesticks to Rig” (Toes to Rig)