A throw back from this past years CrossFit open. It was definitely a fun few weeks. Tomorrow we get to deadlift heavy. Who's excited for that???

General Programming:

1) Coach led Warm-up


2)  Deadlift 5-5-5-3-3-3-1-1-1 reps AHAP


3) Death by 10m


Notes: Death by 10m means on minute one you will sprint 10m then rest the remainder of the minute. Minute 2 you will sprint 10mx2 and then rest the remainder of the minute etc… till you can no longer complete the number of meters in the minute you are on.


4) Mobility/stretching


Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 65% + 10 lbs of your max snatch and adding 5 lbs each minute.


2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 65% + 10 lbs  of your max Clean  adding 5 lbs every minute


3) Back Squat 2X5@ 70%, 2x5@ 75%, 2x5@ 80%


4) 4 rounds for time of

1 min fwd lean in the rings (plank hold in the rings)

400m run run

5 front squats @ 65% of your 1RM


5) Mobility/stretching


No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277