Congrats to Ben Smith, Katrin Davidsdottir, and CrosFit Mayhem on their victories at this years CrossFit games. I hope everyone got a chance to watch at least some of it. I did and it was definitely not a let down. The athletes perform at such a high level and it simply amazes me. Well the weekend is over and its time to get back in the gym and train hard to reach whatever goal it is that keeps you coming day in and day out. Be ready to lift heavy and we will see you guys tomorrow.

General Programming:

1) Coach led Warm-up


2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5


3) Clean and Jerk 5-5-3-3-1-1-1 reps AHAP

3:00 rest then

EMOM for 10 min complete the following complex 3 power cleans 2 front squats 1 jerk @ 70% of todays heaviest clean and jerk


4) Mobility/stretching

1a) Couch stretch Pg 331-333 in the book

1b) Double lacrosse ball low back smash Pg 290 in the boo


Competition Programming:

1) Snatch 1x5@ 55% 2x3@ 65% 2x1@ 70% 1x1@ 75% 1x3@ 60%  of 1RM snatch


2) Back squat 1x10@ 60%, 2x5@ 70%, 1x5@ 75%, 2x2@ 80%


3) Take 10 Minutes to work on Handstand walks


4) For time complete 3 rounds of

10 wall balls 30/20


10 Strict pull-ups


5) Mobility/stretching





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