Crossfit program 9th – 15th March 2020
2020 – Part III
This being the last week of the third phase of training this year. We have the opportunity to test a couple of things this week. That being the 1+1 on the Power Clean + Clean complex, Split Jerk & Power Snatch + Snatch complex. Let’s get these tested this week. Next week we will see these lifts go to Clean and Jerk and Snatch as a singular movement for another 3-6 weeks. This should lead to some PB’s in the very near future. As always record those numbers and know where you stand. What you measure you can manage!
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+1
Part B – EMOM
Back Squat
8 x 2 @ 80%
Todays Conditioning
4 rounds of:
Back Squat x 5 (from the rack, heavier than last week)
Wall Ball x 10 (light and fast)
Ski x 20 cal
Rest 2 minutes
Tuesday
Part A – Every 2 minutes (12min)
Split Jerk
6 x 1 @ 85%+
Part B – Every 3:00 complete
4 Rounds:
KB Front Rack Carry 20m + KB Push Press x 4-7
Ring Support 4 x 20-30 seconds
Todays Conditioning:
5-minutes of:
Barbell Push Press (heavy) x 5
Kb Swing (heavy) x 8
Rest 3 minutes
5-minutes of:
Devils Press x 7
Walking Lunges x 16 Steps
Wednesday
Part A:
7 Rounds of:
Minute 1: Hang Power Clean + Jerk x 3
Minute 2: Hang Clean x 5
Minute 3: Deadlift x 12
Minute 4: Ski / Bike / Row x 10-20
Minute 5: DU x 30 – 50
Minute 6: Rest
Friday
Part A – Every 2 minutes (12min)
Power Snatch + Snatch
6 x 1+1
Part B – Every 2:30 minutes (12 min)
Dual KB Front Squat @ 31×0
x 8,6,6,4
TTB/R / Hollow Dish / V-Up
x 20-40 seconds
Today’s Conditioning:
5 Rounds of:
Minute 1: Dual Kb Snatch / Clean / Swing x 8 / 10 / 12
Minute 2: KB / Weight Plate OH Walking Lunge x 20 steps
Minute 3: Weighted Sit-Ups x 10-15
Saturday
In pairs:
38min Clock
6 x 400m Run efforts (3 each, one runner at a time)
Then
One partner works, the other rests:
10 Rounds (5 each)10 Dumbell Hang Clean & Press 22.5/ 15kgs
10 weighted Burpees
30/25 Calorie Assault Bike
The remainder of time:
One partner works, the other rests:
TTB x 5
DU x 20
Sunday
Coaches choice on technique work:
Beat swings / Kipping / Toes to Rings / Toes to Bar
The test:
‘The Triplet”
10 minutes of:
6 Squat Cleans (55/30)
12 Pull-Ups
24 DU
Rest 5-10 minutes
10 minutes
Working at 60-70% effort (conversational).
Row 250
Unbroken KB Swing x 50 (choose KB that you can move for 50 reps)
Accessory:
3 Rounds:
30 Seconds Hollow Dish
60 Seconds Front Leaning Rest
Rest 45-60