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 »
Snatch Grip Deadlift off blocks below knees. 5 rep max. this should be pant-pooping weight! Strict press: 3 sets x 4 reps @ 85% Split jerk recovery: Start light and work up in weight. This is new so don’t go… Read more »
Clean and Jerk Warm up: Muscle Clean + squat clean + 2 Split Jerks Clean and Jerk: 2 sets x 3 Reps @ 85% 5 sets x 1 Rep @ 87% EMOM Back Squat: 2 sets x 20 reps @… Read more »
Snatch Warm up: Work up in weight Snatch Balance(any) + Hang Snatch(pause at bottom) + 2 OHS Snatch Work: Hang Snatch: 3 sets x 1 rep @ 77% 4 sets x 1 rep @ 82% Snatch Pull: 3 x 3… Read more »
Today's CrossFit WOD
Hex Bar Jumps are an amazing exercise to build explosive power.
They’re easier to learn than snatches and cleans and provide similar (tho not the same) benefits.
If you’re technique isn’t very good on snatches and cleans yet or you (or one of your clients) has no desire to take the time to learn them, then hex bar jumps are a great substitution.