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 »
Rest Day or Optional Programming -Strength Endurane- Five sets: Max Effort Push ups, 10 seconds Max Effort Ring Rows, 10 seconds Max Effort Air Squats, 10 seconds Rest 30 seconds 250m Row, fast pace *Rest 3 minutes between sets.
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 »
Workout of the Day -Weightlfting- Squat Clean EMOM 7 minutes: Build to a heavy single 85% (HS) x 1 x 3 sets (75 second clock) -Conditioning- Five rounds of: Calorie Row, 20 seconds Rest 40 seconds 65/45 Alternating DB Snatch,… Read more »
Front Squat: 1 1/4 Work up to a max DOUBLE with small jumps. Snatch warm up: Snatch balance + OHS + Full Snatch –> work up in weight Snatch: 3 set x 1 rep @ 87% 4 set x 1… Read more »
Today's CrossFit WOD
Workout of the Day
Clean Pull + Hang Clean (high hang) + Clean
Find (1+1+1) RM (8 min cap)
90% x (1+1+1), 95% x (1+1+1)
*Complete percentage sets on a 90 second clock. Add weight as necessary.
Overhead Squat – 5 x 2 reps
*Complete sets on a 90 second clock. End heavier than last week.
In any order, row 500/250/750 meters
60 Chest to Bar Pull ups
90 Floor Presses, 135/85
*Teams of 3
*Each athlete is assigned 1 row distance. All other work is shared.
Poat all results to Triib and/or comments