Main – CrossFit
SB: Metcon (Weight)
Build to a 2RM snatch balance
HS: Metcon (Weight)
Build to a 2RM high hang snatch
EMOM: Metcon (AMRAP – Reps)
10 EMOM of max UB power snatches for 20s (75/55)
Sat Team
Main – CrossFit
Main WOD
M-1: Metcon (Time)
As a 2 person team complete the following
6 x 200m Farmer carry 70/53 / 150 T2B (250 SU)
Rest 5 min , then
M-2: Metcon (Time)
Same team , complete the following
800m med ball run 30/20 together , then
4 rounds each of
1 person holds ball over head
1 person does 15 burpees, then
800m med ball run
M-3: Metcon (Calories)
Eat as much as possible and enjoy the amazing group of people we are blessed to have in our communuty in 2 hours
Friday
Main – CrossFit
Skill Work
M-Sk: Overhead Squat (PVC drills)
Main WOD
M-1: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
M-2: Clean (Build to a heavy)
Competition WOD
C-1: Behind The Neck Jerk (3 x 75% / 3 x 85% / 3 x 90% (1rm))
C-2: 3 position snatch (3 x 60% / 3 x 65% / 3 x 70%)
high hang
mid hang
floor
C-3: 3 position clean (3 x 60% / 3 x 65% / 3 x 70%)
high hang
mid hang
floor
C-4: Plyos (4 x 10)
Various
SWOD
A: Box Squat Box Jumps (Above parallel) (5 x 3)
Squat to a box in a squat above parallel, then jump on top of another box, building speed out of the bottom as fast as possible.
B: Front Squat (4 RM (At least 3 heavy sets, at most 6))
C: Back Rack Walking Lunges (3 x 14 (total steps))
Walking Lunges with bar on back.
D: RDL (1 x 20 AFAP @ 50% DL max + 10 lbs)
Romanian Deadlift
E: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
12 GHD Sit Ups
12 Moving Side Planks (Each Side)
Thurs
Main – CrossFit
Aerobic Recovery
M-1: Metcon (Time)
Easy 2 mile run
Easy 3k row
Around the World
Competition WOD
C-1: Metcon (Time)
Easy 2 mile run
Easy 5k row
Around the World
SWOD
A: Ring Push Ups (3 Sets of Max Reps)
Push Up til shoulders touch rings or below.
B1: Mixed Grip Chin Ups (4 x 8-12)
B2: Seated DB “Power Cleans” (4 x 10)
Not really a power clean but a movement to work external rotation.
Same or more weight than last time.
C: DB OH Press (Arms to sides) (4 x 6)
Palms Forward
D1: Snatch Grip Shrugs (3 x 12)
Strict shrug with snatch grip.
Same or more weight than last time.
D2: Straight Barbell Curl (3 x 12)
E: Fat Gripz DB Farmers Carry (4 Sets for max distance)
Farmers carry using Fat Gripz.
Mobility Lab
Main – Mobility with Roskopf
Metcon (No Measure)
A) Shoulder Activation
B) Hip/knee/ankle mobility
C) TGU pt. 2
D) Mobilizer’s Choice
Wed
Main – CrossFit
Team WOD at 10:00am Sat followed by BBQ….we are supplying protein. Bring family, friends,co-workers ,etc
Main WOD
M-1: Deadlift (3 x 2 @ AHAP ; rest 3 b/t)
M-2: Shoulder Press (3 x 2 @ AHAP ; rest 3 b/t)
M-3: Dips (3 x max reps)
M-4: GHD Situps (3 x 12-15)
Competition WOD
C-1: Front Squat (5 x 75%; 5 x 85% ; 5 x 90%)
Base percentages on you 5RM.
C-2: Back Squat (5 x 75% ; 5 x 85% ; 5 x 90%)
Base percentages on you 5RM.
C-3: Push Press (5 x 55%; 5 x 60%; 5 x 65%)
Base percentages on your best jerk.
C-4: Bench Press (5 x 75% ; 5 x 80% ; 5 x 85% ; 5 x 90%)
Base percentages on your 1RM.
C-5: Dips (3 x max; no more than 20)
C-6: Barbell bicep curl (3 x 8 AHAP)
SWOD
Active Recovery (No Measure)
Tempo Run
10 Rounds of:
200 m Run
60 Single Unders
10 Sit Ups
100 m Walk
Tues
Main – CrossFit
Main WOD
A-ma: 2k Row (Time)
Max Effort 2k Row
B-ma: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds/reps as possible in 12 min of
200m run
10 power snatch 115/75
8 burpee over bar
Competition WOD
A-cmp: 2k Row (Time)
Max Effort 2k Row
Record time on main.
B-cmp: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
SWOD
A: DB Box Jump – Deadlift Position (8 x 2)
Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Jump to height above what you can land fully extended.
*Rest 60
**Moderate weight.
B: Front Foot Elevated Reverse Lunge (3 x 16 (total))
Stand on bumper plate, step backward then lunge back up.
C: Seated Good Morning (3 x 11)
Good morning while seated on bench with feet on floor.
Same or more weight than last week.
D: V-Ups (5 x 10-15)
Mon
Main – CrossFit
Main WOD
Don’t miss the BCF BBQ next weekend…details to follow this week
The competitive program is focusing on Oly strength for the next few months…this is good for anyone that wants to greatly improve their lifts…M/W/F ….this will also transfer into the M/W Oly classes
A- Ma: Back Squat (3 x 2 ; AHAP should be at or above previous 1RM)
B-Ma: Bench Press (3 x 2 ; AHAP)
Skill Work
C-Ma: Chest-To-Bar Pull-ups (3 x 8-12)
D-ma: Bar Muscle-ups (3 x max rep)
Competition WOD
A-cmp: Split Jerk (5 x 65% / x 70% / 5 x 75%)
B-cmp: Snatch (5 x 65% / 5 x 70% / 5 x 75%)
C-cmp: Clean (5 x 65% /5 x 70% / 5 x 75%)
D-cmp: 3 x 3 snatch PP + OHS (75% / 85% / 90% / 95%)
3 snatch grip push press into 3 OHS
SWOD
A: Weighted Bar Dips (3 RM (3-5 heavy sets to find 3RM))
B: DB Incline Press (2 x Max Reps)
If you were over 20 reps on a set last week, go up in weight. If not, stay at same weight and try to beat your total from last week.
C1: Barbell Row (4 x 10)
Aim to use same weight as 4 x 8 from last week.
C2: Band Pull Aparts (4 x 10-12)
D: DB Shrugs (3 x 10)
Palms in.
E: Weighted Bar Hang (3 x Max time)
Hang from pull up bar. Use weight vest or DB between feet/knees to add weight.
Aim for more weight and same time or more total time.
Sunday
Main – CrossFit
EMOM: Metcon (Weight)
1 Squat Snatch EMOM for 20 min
Minutes 1-5 @ 70% of 1RM
Minutes 6-10 add #10
Minutes 10-15 add #5
Minute 16 add #5
Minute 17 add #5
Minute 18 add #5
Minute 19 add #5
Minute 20 add #5
Goal is to reach 90 – 90% of your max in 20 singles or hit a new max
4 RFT: Metcon (Time)
4 Rounds for time
400m run
50 double unders or 75 singles
Sat
Main – CrossFit
Main WOD
A-MA: Metcon (Time)
21-15-9 of
Hang power clean 115/75
HSPU / HRPU
Rest 6 min, then
B-MA: Metcon (Time)
21-15-9 of
Dead lift 165/115
Box jump 24/20
Competition WOD
A-cmp: Snatch (Build to a heavy)
B-cmp: Snatch (Clusters 1.1.1 @75% + ; 4 sets)
C-cmp: Metcon (3 Rounds for time)
3 sets each for times , rest 3 b/t
20 cal AD
6 power snatch 135/95
3 MU