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Monday 4/13

A) Back squat 6 reps @ 20X1; R2-3M x 4 sets (Compare to 4/6)

B) E2MOM for 10 min (5 sets):

1 hang squat clean + 1 squat clean

+

21-15-9-15-21

– wall balls (20/14)

– KB swings (53/35)

 

Tuesday 4/14

A1) Push press clusters TnG 3.3.3 R10S/30S

A2) AMRAP strict T2B/or Toes to 90 degrees @ 21X0; R30S

A3) DB bent over row 10-15/side R2M; x 3 sets

B1) AMRAP deficit HR push (ups on 45s); R30S

B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S

B3) 100m double KB front rack walk (heavy!); R2M x 3 sets

 

Wednesday 4/15

8 min AMRAP

– 4 sandbag get-ups (2/side)

– 10 KB swings

– 150 m row

R3M

8 min AMRAP

– 6 DB snatch alternating

– 6 Box jump – SD (24/20”)

– 200 m run

R3M

8 min AMRAP

– 8 single arm DB push press – 4/side (30-50/15-30)

– 10 walking lunges

– 10 sit-ups

R3M

8 min AMRAP

– 8 wallballs

– 8 C2G push-ups

– 40 DUs (100 singles)

 

 

Thursday 4/16

A) Front squats

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 95%

1 @ 90%; R2M after each set

– work overhead squat mobility/snatch complex during rest

B) 5 sets of 3 position snatch (high hang, mid hang floor)

– complete in 10 minutes

C) Row 500m @ 90%; R90S x 3 (keep same pace)

 

Snatch complex (3 of each):

– overhead squat

– snatch balance

– muscle snatch (from hip)

– squat snatch position 1 (high hang)

– squat snatch position 2 (above knee)

– squat snatch position 3 (mid shin)

 

Friday 4/17

A) Clean and jerk – tech work with cleans from positions 1, 2, and 3 and split jerk 3/3/3s

B) Clean and jerk – build to a heavy single in 12 min

+

3-4 sets tough effort:

– 7 TnG deadlifts heavy (build per set)

– 6 burpees AFAP

– 100 m sprint (walk back)

rest 3-5 min upon return

 

A note about our programming for the immediate future…

We are switching gears after the completion of this year’s CrossFit Open (yay!). Our focus for the next 2-3 months will be to build upon our aerobic base as well as increase overall strength. Both of these have to be at or near their full potential in order to start building speed and power. So we are breaking things down and focusing on the basic lifts with the addition of some assistance movements as well as getting better at moving for longer periods of time at a slightly lower intensity. You will be seeing much more of the main lifts and longer AMRAP intervals.

Please let us know if you have any questions AND KEEP TRACK WITH EVERYTHING YOU ARE DOING DAY TO DAY!

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Monday 4/6

Compare to 3/30

A) Back squat 8 reps @ 20X1; R2-3M

Compare to 3/2

B) Pull-up tester (pick one based on ability level)

50 CTB pull-ups in UB sets of 5

30 CTB pull-ups in UB sets of 3

50 pull-ups in UB sets of 5*

30 pull-ups in UB sets of 3*

*Can be done with bands

+

For time all out!!

– Row 250m

– 15 KB swings 70/53

– 25 burpees

– 15 KB swings

– Row 250m

 

Tuesday 4/7

A1) Bench press @20X1; 6, 6, 6; R20S

A2) AMRAP Bent over barbell row@ 75% of A1 @20X0 ; R30S

A3) Bent over DB flys 8-10 @ 20X1; R3M x 3 sets

+

5 rounds for time:

– 5 deadlifts (155/105, 135/95, 115/75, 95/65,)

– 6 hang power cleans

– 7 T2B

 

Wednesday 4/8

8 min AMRAP

– 4 sandbag get-ups (2/side)

– 10 KB swings

– 150 m row

R5M

8 min AMRAP

– 6 DB snatch alternating

– 6 Box jump – SD (24/20”)

– 200 m run

R5M

8 min AMRAP

– 8 wallballs

– 8 C2G push-ups

– 40 DUs (100 singles)

+

3 rounds not for time:

– 10-15 BB ab-rollouts; rest as needed

– 1 lap waiter’s walk (switch arms)

 

Thursday 4/9

A1) Rear foot elevated split squats 8-10/leg @ 20X1; R30S

A2) 30 banded good mornings @ 20X1; R90S x 3 sets

+

For time:

15-12-9-6-3 reps of

– Front squat 135/95

– HR push-ups

– 200 m run

 

Friday 4/10

A) EMOM x 10 min (compare to 4/2)

– 1 power clean + 2 split jerk (build from 65%)

B) EMOM x 6-8 min

– 5 TnG push jerks off rack @80% of A

C) EMOM x 10 min

E: 6-10 burpees (stay consistent)

O: 12/10 cal row