Snatch: 90 sec clock 3×3 @ 70% 3×3 @ 75% Snatch Pull: 75 sec clock 4 sets x 5 reps @ 110% Front Squat: 2.5 min clock 3 sets x 5 reps @ 80% Accessory work: Band lat pull down… Read more »
Back Squat: 90 second clock 4 sets x 5 reps @ 75% Push Press: 3 sets x 5 reps @ 70% Jerk Recovery: 8 sets x 1 reps @ weight you used for Push Press Accessory work: 100 Face pulls… Read more »
Front Squat: 4 set x 5 reps @ 75% Clean & Jerk: 3×3 @ 70% 3×3 @ 75% Clean Pulls: 5×5 @ 115% Accessory: Candle stick into a pistol – 25 EACH leg (50 reps total)
Clean & Jerk Warm up: Build in weight Muscle clean + Power Clean + Split jerk Clean & Jerk: You have 15 sets to find a 1 RM. You MUST use ALL 15 sets. Even if you have to repeat a weight Accessory work: Bulgarian… Read more »
Snatch Warm up: Build in weight Muscle snatch + Snatch Balance(any) + OHS Snatch: You have 15 sets to find a 1 RM. You MUST use ALL 15 sets. Even if you have to repeat a weight Accessory work: Hip raises… Read more »
Split Jerk from rack: 10 sets to build to a heavy triple(3 reps) Jerk Recovery: 10 sets x 1 rep @ 75% of the weight you hit for your triple Accessory: Face pulls x 50 reps Banded lat pull down x… Read more »
Front Squat: (90 sec. clock) 6 sets x 3 reps @ 88% Snatch grip Deadlift: 3 sets x 5 reps @ 130% Power Clean + Squat Clean + Split Jerk = 1 rep 2 sets x 3 reps @75% of… Read more »
Snatch Warm up: Muscle snatch + Snatch Balance(any) + OHS Snatch Work: 2 sets x 2 reps @ 85% 5 sets x 2 reps @ 87% Back Squat: EMOM 20 minutes: 3 reps every minute on the minute @ 70%… Read more »
Push Press : Find 2RM in 12 minutes. Drop to 80% of 2RM – 4 sets x 4 reps Jerk from Rack: Stay light and work on footwork and dropping hips. Jerk Recovery: 10 sets to build to a heavy… Read more »
Back Squat: 2 sets x 20 reps @bodyweight *reps do not need to be unbroken although you should try Clean & Jerk: 3 sets x 2 reps @ 87% 3 sets x 1 reps @92% Clean Pulls: 3×3 @ 130%… Read more »
Today's CrossFit WOD
Whether you’re a beginner, intermediate, or advanced lifter, having an idea of your 1-rep max (1-RM) can help support your training. Once you have an understanding of the maximal weight your body can move, then you can program accordingly.
Beginner and intermediate lifters can avoid the overtraining pitfall that can come with haphazard programming. In fact, strategic periodization is one of pieces of advice most athletes wish they had when they started lifting. Typically the advanced lifter already has an understanding that knowledge of their 1-RM is essential for successful programming.