Main – CrossFit
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)
C-Ma: Chest-To-Bar Pull-ups (3 x 8-12)
D-ma: Bar Muscle-ups (3 x max rep)
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
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)
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.