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Weightlifting Strength Develop. Progressive Series – Week 9 of 12
Back or Front Squats:

Load:
Set 1: 5 x 70%
Set 2: 5 x 78%
Set 3: ME x 88%

Monostructural/Weightlifting Cond., Mid-Long Duration
“Ball or Nothing”

For time, 5 rounds:
300-meter run
200-meter run with medicine ball
10 Power Snatches 

MB: SC=light&fast, RX=20/14, RX+=30/20
PS: SC=60% 1RM, RX=95/65, RX+=135/95

Gymnastics Conditioning, Mid-Long Duration
“Monkey Business” – Repeat

For time, in T2, Murph-style:
25 Rig Flips
30 Rope Climbs
150 sit-ups on GHD

RF: SC=assisted, RX=unassisted, RX+=25 gymnastics pull-overs
RC: SC=assisted or mod height, RX=green, RX+=50 to i-beam
Situps: SC=floor, RX=GHD, RX+=200 reps on GHD

Weightlifting Conditioning, Mid-Duration
“CrossFit Open 12.2” – Repeat

AMRAP 10:
30 Snatches, light
30 Snatches, medium
30 Snatches, heavy
30 Snatches, v heavy

SC=tentative numbers – 45/35, 55/45, 65/50, 85/60
RX=45/35, 75/55, 100/75, 120/90
RX+=75/45, 135/75, 165/100, 210/120

Tri-Modal Conditioning, Repeated Short-Duration
“College Night”

AMRAP 3: 
Max Handstand Push-Ups

Rest 2 minutes

AMRAP 3:
Max DB Hang Clean & Jerk

Rest 2 Minutes

AMRAP 3: 
Max Double-Unders

Weightlifting / Strength Develop. Progressive Series – 8 of 12

Back or Front Squats:

Load:
Set 1: 5 x 67%
Set 2: 5 x 76%
Set 3: ME x 86%

Weightlifting Strength Develop. Progressive Series- Week 7 of 12

Shoulder or Push Press:
Load:
Set1:3×67%
Set2:3×76%
Set3:3×86%

Gymnastics / Weightlifting Conditioning, Long Duration

“Randy 18’”
AMRAP 12:
21 Air Squats
12 Hang Power Cleans
21 Pull-ups
12 Weighted Sit-ups

Monostructural / Weightlifting Conditioning, Long Duration

“Christy”
AMRAP 7:
200-Meter Row/Run
50 Kettlebell Swings

Weightlifting Strength Develop. Progressive Series- Week 7 of 12

Front or Back Squat:
Load:
Set1:3×67%
Set2:3×76%
Set3:MEx86%