2020 – Part III

 

Weekly Breakdown:

Monday – Clean + Lower Body Strength

Tuesday – Jerk + Upper-Body Strength

Wednesday – Energy Systems

Thursday – Gymnastics unicorn moves

Friday – Snatch + OHS tekkers

Saturday – Bring a friend/s team workouts

Sunday – CrossFit benchmark workouts

 

Monday

 

Part A – Every 2 minutes 

 

Power Clean + Clean

6 x 1+2

 

Part B – EMOM

 

Back Squat

8 x 2 @ 78%

 

Todays Conditioning 

 

4 rounds of:

Back Squat x 10 (from the rack)

Run 400m

Rest 2 minutes

 

 

Tuesday

Part A – Every 2 minutes (12min)

Split Jerk

6 x 2

 

Part B – Every 3:00 complete

 

KB Push Press 4 x 4-7

Ring Support 4 x 20-30 seconds

DU 4 x 20-50

 

Todays Conditioning:

 

3 Rounds, Every 2 minutes rotate stations:

Station 1:

1. Row x 250
2. Scapular Press Ups x 10

Station 2:

1. Bike x 15cal
2. Paused Ring Row (3 seconds at the top) x 10

Station 3:

1. Run x 250-300m
2. Cuban rotations x 10

 

Wednesday

 

Part A:

8 Rounds of:

Every 3:00 complete:

Power Clean TnG x 3-5

Bike 30 Seconds (hard)

Group 1 starts @ 0:00, Group 2 @ 1:00, Group 3 @ 2:00.

 

Part B: 

For 15 minutes complete the below, work @ 70-80%, conversational pace.

Partner 1:

DB/KB Snatch x 5/5

DB/KB Push Press x 10

DU x 30

 

Partner 2:

Row 500 @ 70-80%

 

Friday

Part A – Every 2 minutes (12min)

 

Power Snatch + Snatch

6 x 1+3

 

Part B – Every 2:30 minutes (12 min)

Dual KB Front Squat @ 31×0

x 12,10,8,6,6

 

TTB/R / Hollow Dish / V-Up

x 20-40 seconds

 

Today’s Conditioning:

5 Rounds of:

Saturday

 

In a trio complete:

0:00-18:00

25-20-15-10-5

Thrusters

50-40-30-20-10

Row

*Max 5 Thrusters (medium – heavy). Cal = max 20. One person works at a time.

 

 

Sunday

 

Coaches choice on technique work:

 

Beat swings / Kipping / Toes to Rings / Toes to Bar

 

8 Rounds of:

13 Deadlifts

17 Wall Balls

400m Run

 

Accessory:

3 Rounds:

Knee Up DB External Rotations x 8

Low plank hold 45-60 sec.