February 2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back for Front Squats
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

CrossFit Open 17.1:
For time:
 10 dumbbell snatches
 15 burpee box jump-overs
 20 dumbbell snatches
 15 burpee box jump-overs
 30 dumbbell snatches
 15 burpee box jump-overs
 40 dumbbell snatches
 15 burpee box jump-overs
 50 dumbbell snatches
 15 burpee box jump-overs

Weightlifting Strength Development Progressive Series- Week 2 of 4

Conv or Sumo Deadlift- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%
 

Tri-Modal Conditioning, Mid-Long Duration

“The Filthy 50”
 

Gymnastics Strength Development

AMRAP 12:
  5 strict chin-ups
   5 strict dips
   5 hollow rocks
   Rest 60 seconds
 

Tri-Modal Conditioning, Mid-Long Duration

“Josh D’s Six-Rounder”
  6 rounds for time:
   6 squat cleans
   6 over-bar burpees
   200 meter run
Cleans: SC=60-65% 1RM… RX= 135/95… RX+ = 185/110

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%

Tri-Modal Conditioning, Long

“Lisa K”
  
   AMRAP 7:
   23 wall-balls
   200 meter run

   3 minutes of rest, then:

Odd Object/Monostructural Conditioning, Long-Duration

AMRAP 25,
 In teams of 2-3:
 High sled push, 100 meters
 Midline tire carry, 50 meters
 Low plate push, 40 meters

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conventional or Sumo Deadlift- Sets of 5
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: Max reps x 81%