Sep 19, 2016
Strength
Performance: Clean and Jerk
*Drop the bar between reps
Fitness: Hang Clean x 3 + Split Jerk x 3
- Build until technique degrades
*You will perform 3 hang cleans, then 3 split jerks. This helps to simplify the lift as you do not have to go from overhead back down to the hang position.
Conditioning
3 Sets:
In 4:00, climb the ladder adding 5 reps every round (5-10-15-20… reps):
- Wall Balls (20/14)
- Burpees
- Calorie Row or Bike
2:00 Active Recovery between sets
Optional Independent Work
3 Sets:
- 5 Overhead Squats @ 30X0
- 12 Push Press
1 Set:
Sep 18, 2016
*Programming Note*
This is your last week for 1 rep maxes. Next week (and this Friday) we will be a deload week with lifting.
Strength
Performance: Snatch
Fitness: Hang Snatch
- 5 x 3 Building until technique degrades
Conditioning
Complete as many rounds as possible in 12:00 of:
- 25 Double Unders
- 10 Alternating Dumbbell Snatches (65/45)
- 5 Toes to Bar
- 15 Calorie Bike or Row
Optional Independent Work
3 Sets:
- Snatch Pulls x 3 @ 105%
- Wall Facing Handstand Sideways Walk x 5-10 steps per side
- Dumbbell Hammer Curls x 15 @ 30X0
Sep 16, 2016
0845 Weightlifting
1000 CrossFit
With a partner, opwaat, complete for time:
- 2000m Row (alternate every 250m)
- 300m Sled Drag (alternate every 30m)
- 300m Farmers Walk (alternate every 30m)
- 150m Dumbbell Walking Lunge (alternate every 15m)
- 300m Farmers Walk (alternate every 30m)
- 300m Sled Drag (alternate every 30m)
- 2000m Row (alternate every 250m)
Sep 15, 2016
Strength
1A) Close Grip Bench Press
Performance:
Fitness:
- Build in sets of 1-3 @ 20X1 until technique degrades
1B) Overhand Grip Weighted Pull Up
1A, 1B means you will alternate between bench press and pull ups as you work up towards your 1 rep max. There is no prescribed number of sets but you should be able to complete this in 20:00.
Conditioning
3 Rounds:
Complete as many rounds as possible in 5:00 of:
- 25m Shuttle Run x 3 (150m total)
- 15m Seal Drag
- 25m Double Kettlebell Front Rack Carry
2:00 Walking rest between rounds.
Sep 14, 2016
Strength
Front Squat
Performance: Build to a 1 rep max
- 5 x 55%
- 3 x 65%
- 2 x 75%
- 1 x 80%
- 1 x 85%
- 1 x 90+%
- 1 x 95+%
- 1 x 100+%
- 1 x 100+%
Fitness:
- Build in sets of 1-3 @ 20X1 until form degrades
Conditioning
Complete as many rounds as possible in 17:00 of:
- 10 Burpees
- 10 Calorie Row or Bike
- 15 Dumbbell Shoulder to Overhead (35/25)
- 15 Calorie Row or Bike
- 20 Wall Balls (20/14)
- 20 Calorie Row or Bike
Optional Independent Work
5 Sets:
- 2 Hang Power Snatch @ >85%
3 Sets:
- 10 Kettlebell Front Rack Reverse Lunge Step off (4-8″) per leg
- 10-15 Dumbbell Romanian Deadlifts + Banded Good Mornings
2 Sets:
- 8-12 Eccentric Single Leg Calf Raises (weighted)
- 60s of Single Unders
