Programming Overview: Nov. 6-12

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Screen Shot 2017-11-06 at 9.30.07 AM

Monday 11/6

A) E3MOM x 4 sets

– 8 back squats

*Same weight for all sets. 5-10+lb increase from last week.

 

B) Three sets for max total reps of:

– 60 seconds of rowing for calories
Rest 60 seconds
– 60 seconds of thrusters (95/65 lbs)
Rest 60 seconds
– 60 seconds of toes to bar
Rest 2 minutes

 

Tuesday 11/7

A) E3MOM x 3 sets

– 10 strict overhead presses

– 10 bent over supinated barbell rows

*Last day for overhead presses. Go up 5lb if you completed all sets from last week.

 

B) 5 rounds for time:

– 5 clean & jerk @ 60-65%

– 10 burpees over the barbell

– 40 double unders

R60S

 

Wednesday 11/8

A) AMRAP in 12 min @ 80-90%:

– 500/400m row

– 5 handstand push-ups

– 10 box jumps (24/20”)

– 15 RKB swings

R6M

AMRAP in 12 min @ 80-90%:

– 400m run

– 10 pull-ups

– 15 perfect push-ups

– 20 wallballs (20/14)

 

*RX+ keep HSPUs strict and pull-ups CTB.

 

B) 3 rounds for accessory:

– heavy suitcase carry (1 lap/arm)

– 20 hollow rocks

 

Thursday 11/9

A) E2M x 3 sets:

– 3 x snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 x snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 x snatch 85-90+%

*Not touch and go. Reset for every rep.

*Work from the power snatch if overhead squat mobility is limited.

 

B) EMOM x 4-6 sets

1: 5 hang squat snatches + 5 burpees over the barbell

2: 20 double unders + 5 burpees over the barbell

3: 12/9 cal row

 

Snatch weight: 115/75, 95/65, or 75/55

*Should be UB and sharp.

 

Friday 11/10

Tri-Phasic 1.1

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

  • 4 tall box jumps (step down)
  • 4 weighted jumps
  • 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric

– immediately followed by

  • 4 strict pull-ups
  • 4 plyo push-ups
  • 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

– 8 DB/BB bicep curls

– 8 DB tricep skull crushers

 

Saturday 11/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/12

8am Endurance

TBD Open Gym

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