Day 1- Monday 241007
A. 1 complex every 2:30 x 4 @ 70-80% of 1rm Squat clean
1 deadlift
1 low hang squat clean
1 squat clean
0:00, 2:30, 5:00, 7:30
No additional rest before B
B. 1 complex every 2:30 x 4 @ 80-90% of 1rm Squat clean
1 deadlift
1 squat clean
10:00, 12:30, 15:00, 17:30
No additional rest before C
C. 1 complex every 2:30 x 4 @ 90-95% of 1rm Squat clean
1 squat clean
20:00, 22:30, 25:00, 27:30
Day 2- Tuesday 241008
A1. 5 barbell bench press 85-95% of last week, rest TOM then A2
A2. 8/8 stagger stance dual DB RDL, finishing weight from last week
rest to 3:00 then back to A1 x3
Rest an additional 3:00 then B
B. For Time, barbells nte 95/65, medballs 20/14, 10’/9’
9 power snatches
60 sec snatch grip overhead hold
9 wallballs
15 power snatches
40 sec snatch grip overhead hold
15 wallballs
21 power snatches
20 snatch grip overhead hold
21 wallballs
Day 3- Wednesday 241009
A. For Time
10-20-30-20-10
Renegade rows 50/35
Goblet squats 24/16kg
Kettlebell swings 24/16kg
* 7 t2b between each set
Day 4- Thursday 241010
A. AMRAP 24:00
Max distance apparatus of choice
45 sec core hold of choice every 3:00 starting at 3:00
B. Yoga for athletes
Day 5- Friday 241011
A. 5 Rounds
30 sec farmer’s hold
30 sec max bjsd nte 30”
Immediately after the 3rd round
400m run
Rest to 10:00 then B
B. For Time
1000m row
30 clean & jerks 95/65
Rest to 20:00 then C
C. AMRAP 10:00
Max unbroken RMU, BMU, C2B, or Pull-ups
400m run after each drop
Day 6- Saturday 241012
Coach’s Choice
Classes 7, 8, &9am
Day 7- Sunday 241013
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
