WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets
Hang snatch high-pull, flat footed – 3 x 4
Front squat – 65% x 4 x 3
STRENGTH
Build to a heavy 3-rep Front Squat
CONDITIONING
10–>1 unbroken ladders
Front squat, 135/85
Box jumps 24/20
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets
Snatch – 60% x 3 x 3
Snatch push press + overhead squat – 3 + 1 x 3
STRENGTH
5 rounds, Power Snatch + Overhead Squat
CONDITIONING
AMRAP IN 12 MINS
10 Wallballs, 20/14
10 Kettlebell swings, 53/35
20 Double unders
30 seconds side plank/side
WEIGHTLIFTING
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Jerk dip squat – 3 x 3
SKILL
Pull up practice (butterfly/kipping)
CONDITIONING
“CINDY”
AMRAP in 20 mins of:
5 Pull ups
10 Push ups
15 Squats
WEIGHTLIFTING (7 am)
SNATCH – MAX
C&J – MAX
FRONT SQUAT – MAX
WOD (8 am)
20 mins to work up to a Deadlift Heavy Single
*drop to 50% of HS and complete:
For Time:
21 Deadlift
60 Abmat sit up
15 Deadlift
40 Abmat sit up
9 Deadlift
20 Abmat sit up
WEIGHTLIFTING
REST DAY
CROSSFIT OPEN SECTIONALS WOD – 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
FOR EVERYONE NOT PERFORMING THE OPEN WOD…
“Fran”
21-15-9 reps for time of:
Thruster, 95/65
Pull ups
WEIGHTLIFTING
Snatch – 80% – 3 x 1
Clean & Jerk – 80% – 3 x 1
Snatch Pull – 90% – 3 x 2
SKILL
Plank Holds, accumulate 4 mins
CONDITIONING
Complete 5 rounds for time:
Row 250 meters
50 Double Unders
Rest 1 min
Weightlifting
Power snatch – 70% – 5 x 1
Power clean & jerk – 70% – 5 x 1
Clean Pull – 90% – 3 x 2
Strength
Overhead Squat, 2-2-2-2-2
Conditioning
3 rounds for time:
10 Kettlebell swings, 70/53
10 V-ups
10 Burpees
WEIGHTLIFTING
Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2
STRENGTH
Front squat 10, 6, 2, 10
CONDITIONING
7 rounds for max reps:
1 min HSPU
Rest 30 seconds
1 min strict pull ups
Rest 1 min
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – heavy single; 90% x 1
Conditioning
“Dirty 30”
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
