A) Muscle Clean + FS + Split Jerk: 3 sets of 3 as warmup B) Clean Pull to Knee + Clean + Jerk: 60% x3 70% x3 75% x3 80% x2 84% 2×2 88% 2×2 C) Clean Pull + Pause… Read more »
A) FS: 65% x3 70% x3 80% x3 85% x2 89% x2 93% 3 sets x 1 rep B) Muscle Snatch + 5 sec hold in bottom of OHS: 3 sets of 3+1 as warmup C) Snatch Pull to Knee… Read more »
A) BS: 65% x3 70% x3 75% x3 80% x3 85% x3 90% 2×2 B) Push Press: Set 1-60% x6 Set 2-75% x3 Set 3-Max at 80% Set 4-Max Reps at 15lbs less than set 3 C) Bent Over Row: 4 sets of… Read more »
A) Back Squat: 65% x3 70% x3 75% x3 80% x3 84% x3 88% x3 B) Push Press: Set 1-50% x8 Set 2-75% x6 Set 3-Max Reps @ 80% Set 4-Max Reps at 10lbs less than set 3 C) Goodmornings: 4 sets… Read more »
A) Tall Clean: 3 sets of 3 as warm up B) Clean Pull to Explode + Clean from Blocks Below Knee: 60% x2 65% x2 70% 2×1 75% x1 C) Clean Pull + 5 sec descent: 85% x2 95% x1… Read more »
A) FS: 60% x4 70% x4 75% 2×3 B) Pressing Snatch Balance: 3 sets of 3 as warmup C) Snatch Pull to Explode + Snatch from Below Knee: 60% x2 65% x2 70% 2×1 75% x1 D) Snatch Pull +… Read more »
A) BS: Max Double, beat week 6 if you’re feeling good B) Press: Strict Press: Based of 6RM from week 2 Set 1-50% of 6rm/8 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Adjust weight dependent on reps… Read more »
A) No hook, no feet, no hip Clean: 3 sets of 3 as warmup B) Clean and Jerk pause at knee: Find max double for the day C) Clean High Pull to Target: Max Double start at 90% and go… Read more »
A) FS: 60% x6 72% x6 78% 3.3x3sets *3, rest 10sec, 3 B) No hook, no feet, no hip Snatch: 3 sets of 3 as warmup C) Snatch: pause just above knee: Find max double for the day D) Snatch… Read more »
A) BS: Warmup and complete 4 doubles at 90% of 2RM, 90 sec between sets B) Push Press: 5 sets of 3 @ 85% of 3RM C1) Single Arm Overhead DB Walk: 4 sets of 50ft; switch arms at 25ft… Read more »
Today's CrossFit WOD
Are the Olympic lifts beneficial for ALL athletes, regardless of the sport?
I’ve heard a lot of discussion about this over the years. Some coaches believe the answer is YES. Incorporating the Olympic lifts into an athlete’s training program will be universally helpful. The athleticism, multi-joint movement, and explosive strength components of the OLifts make them unanimously valuable for all sports. I’ve known strength coaches who think everybody from swimmers to golfers to distance runners to football players should be doing some form or variation of snatch and clean and jerk.