Crossfit training plan – 11/6/18 – 17/6/18
Welcome to Phase 3, week 7 of our 2018 training plan.
Week 7. We are heading into the final 2 weeks of this current phase of training and from the feedback from our coaches and you the members, it sounds like some quality gains are being made and, as importantly, lots of you are enjoying yourselves.
Same as last week, let’s look to keep it simple. You have some skills let’s use them and push through.
Simple but effective.
Monday
EMOM (10min)
A: Snatch or power snatch 10 x 1-2 @70%+
Every 4 mins complete: (20min)
B1: Deadlift 4 x 5 medium UB
B3: 15* BB Bench Press 4 x 5
* Please note you should be getting through the above in under 2 min. Giving 2 mins rest
6 Rounds:
20 x KB Swing UB
10 x Burpee Box over
Tuesday
Every 4:00min 5 Rounds
A: Split Jerk x 1-2 (from racks)
A2: 1-3 x Beat Swing (double the reps) > Kipping Chin Up > Bar MU depending on level.
B1: Weighted Pull Up 4 x 1-2 @ 40×0:30
B2: Body weight Chin Up 4 x 4-6@ 20×0 :120
*scales as needed but try and stick to pull ups /toes down / bands.
12 min AMRAP
7 x DB or BB Push Press (medium) UB
21 x DU or 30seconds singles
Wednesday
Part A:
3 Rounds on 5 Mins
Back Squat x 6
Db on shoulder Squat x 12
Squat Jumps x 25
Part B:
3 Rounds on 5 Mins
Push Press x 6
DB Bench Press x 12
Banded Push Down x 25
Part C:
Teams of 4 YGIG:
4 rounds
400m Row / Run
Thursday – Gymnastics
Friday
7 rounds (14mins)
EMOM
Snatch or Pwr santch x 1*
Box Jump x 3*
*Change exercise every minute
E4MO2M (16min)
B1: Behind the Neck Press 3 x 12
B2: Chest Supported 90* Extenal Rotation 3 x 8
20 mins: Every 4 Mins
10 x Deadlift (medium/heavy)
400m Run
Saturday
7 rounds (10mins)
Every 90 seconds
1-2 x Clean *85-92%
Every 3 min, 5 rounds (15min)
B: Squat Clean @ 60-70% of A
x 1-2
B2: KB Snatch x 7ea
18 Min EMOM (6 rounds)
DB Snatch x 8ea -medium
Dip or press ups x 8
Assult Bike 10-15cals
Sunday
21-15-9 AFAP
Thrusters (Light)
KB Swings
Rest 7 mins
15-9-6 AFAP
Thrusters (Medium)
Pull Up
Rest 7 mins
9-6-3 AFAP
Thrusters (Heavy)
Burpee