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Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%

Odd Object/Gymnastics Conditioning, Mid-Duration

“CrossFit Open 17.3”
 3 rounds:
 6 pull-ups
 6 snatches
 3 rounds:
 7 pull-ups
 5 snatches
 3 rounds:
 8 pull-ups
 4 snatches
 etc.

Weightlifting Strength Development

“The Bear Complex”, Short Form
To a heavy set:
 Power clean
 Front squat
 Shoulder-to-overhead
 Back squat
 Shoulder-to-overhead

Monostructural Conditioning

5 rounds of the following:
 Everyone:
 3 minutes of rowing
 3 minutes of rest

Weightlifting Strength Development Progressive Series- Week 4 of 4

Conventional or Sumo Deadlift:
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Gymnastics Conditioning, Repeated Sprint Intervals

“Glassman Inspired”
AMRAP 16, in teams of 2:
 3 pull-ups
 6 pistols
 9 burpees
 Rest 30 seconds

Monostructural/Weightlifting Conditioning, Short-Mid Duration

“Money ‘25”
 AMRAP 7:
 15 calorie row or bike
 10 power snatches

3 minutes to rest & record…

Odd Object/Gymnastics Conditioning, Mid-Duration

“CrossFit Open 17.2”
 

Monostructural/Gymnastics Conditioning, Sprint Intervals

In teams of 2, AMRAP 20:
 200 meter run
 20 hand-releases in handstand
 60 seconds of rest
 

Weightlifting Strength Development Progressive Series- Week 3 of 4

Conventional or Sumo Deadlifts
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%