4-17-22

WEEKLY

MONDAY 18th

Snatch Day!


We are going to run the same session we ran on our last Snatch Day with a slight modification. On that day, we did this same complex and approach, except we did LOW HANG Power and Squats. Today, we'll go touch and go from the ground, which should add a little more horsepower to your lifts.


So, if you did that session on the 23, run your approach today with that movement series and performance in mind!


Complex:

-2 Power Snatch

-2 Squat Snatch


Level 1: as written

Level 2: all Power (ROM issues)


Percentages are LOOSELY based on 1RM of weakest lift


0:00-30%

2:00-40%

4:00-50%

6:30-60%

9:00-70%

12:00-75-80%

15:00-80-90% (perfect thru here)

18:00-80-100% (target weight, about 85%)

21:00-Get Sendy Wit It


PART 2

**COACHES NOTE: TODAY I AM TRYING SOMETHING NEW! INSTEAD OF PRESCRIBING A WEIGHT FOR EACH LEVEL I HAVE GIVEN A PERCENTAGE GUIDELINE TO WORK TO AND INSTEAD OF WRITING OUT ALL THE VARIATIONS FOR EACH LEVEL I JUST PUT SCALE ACCORDINGLY! ATHLETES WILL ALSO NEED TO DETERMINE HOW FAR THEY CAN RUN IN 2-2.30 MINS. THE BEST ATHLETES SHOULD BE LOOKING AT AROUND 500M.

15 minutes


At 0:00, 5:00 and 10:00, run a distance that will take 2:00-2:30. Then, use the remaining time until the next 5-minute interval to work the AMRAP.


Pick up where you left off, giving one cumulative rounds and reps score. The run does not count for your score.


AMRAP

-5 Power Snatches: 70-80%

-10 Toes to Bar: Scale accordingly



TUESDAY 19th

Calisthenics Day!


AMRAP 30

-6 10' Burpee Shuttles

-12 Pull-Ups

-6 20' Burpee Shuttles

-24 Push-Ups

-6 30' Burpee Shuttles

-36 Air Squats


C2B, Hand Release Push-Ups

Pull-Ups, Push-Ups

Assisted Pull-Ups & Push-Ups



WEDNESDAY 20th

Squat Day!


Back Squat 1RM

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x75-80%

12:00-2x80-85%

14:00-2x85-90%

16:30-1x85-95%

19:00-1x85-100%

22:00-1xHUGE


With so much structured volume recently, we tested the Front Squat last week with tremendous results! There were so many PRs!!! Today, let's see how the Back Squat has fared!


PART 2

Sally Squat Challenge... I said this was on the agenda several more times!


We did this 5 weeks ago, on Thursday, March 3rd. If you did it then, reflect on your performance and adjust the weight accordingly.


For a lengthy write up and description, consult the workout post from that day!


Remember: a perfect score, meaning you hit all the reps and stayed on time, is 30.


135/95 V V V V Hard!!!

115/85

95/65

75/55

55/35 OR BODY WEIGHT



THURSDAY 21st

Clean Day!


Power Clean & Push Jerk 2RM

-reps are touch and go


Approach loosely based off an average 1RM Clean & Jerk

0:00-6x30%

2:00-5x40%

4:00-4x50%

6:00-3x60%

8:00-3x70%

10:00-3x75-80%

12:30-2x75-90%

15:00-2x80-100%

18:00-2xHUGE


To avoid confusion, which sometimes happens with these approaches, these are all performed as Power Clean & Push Jerks. You do NOT do all of the Power Cleans and THEN do all of the Push Jerks.


PART 2

EMOM 14; 7 Rounds

-Even: moderate Power Clean and Push Jerks

-Odd: challenging Pulls


45 sec to work at station with mandatory 15 sec break to recover and transition.


Use 80-85% of weakest lift (likely to be the push jerk)

Pulls range from ring muscle ups to assisted pull ups, scale accordingly


Pulls should be a different and more challenging variation than Tuesday's Cindy variation.


Score is TOTAL REPS.



FRIDAY 22nd

Endurance Day!


32 Minutes

4 minutes on, 3 minutes off

-Cals on Assault Bike

-DB Box Step Ups

-Cals on Rower

-KB Turkish Get Ups

-10' Bear Crawl Shuttles


Score is total reps.


*No heavier than 50/35 for the DB’s and 70/53 for the KB


0:00-4:00-work

4:00-7:00-rest

7:00-11:00-work

11:00-14:00-rest

14:00-18:00-work

18:00-21:00-rest

21:00-25:00-work

25:00-28:00-rest

28:00-32:00-work



SATURDAY 23rd

Partner Workout!


We hit this workout 10 weeks ago and people really enjoyed, so we'll give it another go today and have some fun!


CrossFit Clean and Jerk Ladder!


EMOM 30; 6 Rounds

1) Clean and Jerks

2) Burpee Bar Hops

3) KB Swings

4) Wallballs

5) recover and add weight


Round 1: 30% of C&J

Round 2: 40% of C&J

Round 3: 50% of C&J

Round 4: 60% of C&J

Round 5: 70% of C&J

Round 6: 80% or C&J


The weight of the barbell increases each round. It is expected that you do NOT perform as many reps at the heavier bars as you do at the lighter bars.


Entire workout is tag-team, split reps however you choose, within the allotted time.


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