Day 1- Monday 241111
Strength Day (Week 3 of 6)
A. 1 set every 2:30 x 5
3 front squats + 3 split jerks
Build to 75-80% of last week heaviest C&J
Rest 2:30 then B
B. 5×1 Squat Clean & Split Jerk
100% of A and build
Lift every 1:30
Rest 1:30 then C
C. EMOM 6:00
5 power clean & push jerk
60-65% of B
Day 2- Tuesday 241112
Repeat 210430
A1. 1 set @ 0:00, 12:00, 24:00
30cal/25cal row/bike/ski
21 kb swings @ 24kg/16kg
12 pull-ups
A2. 1 set @ 6:00, 18:00, 30:00
30cal/25cal row/bike/ski
21 bjsd @ 20”
12 deadlifts @ 75-100% of your bodyweight
B. post WOD recovery
Day 3- Wednesday 241113
A1. 5 strict pulling reps at 1313 tempo, no rest into A2
A2. 20 bodyweight lunges, rest to 3:00 then back to A1 x3
Rest an additional 1:00 then B
B1. 5 leg raises at 3333 no rest into B2
B2. 10 burpees, rest to 3:00 then back to B1 x 3
Rest an additional 1:00 then C
C. For time
10-8-6-5-4-2
Single arm DB alternating hang squat clean thruster 50/35
5-10-15-20-25
DB sit-ups
Day 4- Thursday 241114
A. For Endurance
(3 different machines: row, bike, ski, run)
5:00 apparatus 1
3:00 apparatus 2
2:00 apparatus 3
2:00 rest, repeat 2x total
B. Yoga for Athletes
Day 5- Friday 241115
A. AMRAP 20:00 skill development effort
2 strict hspu or 2 dual DB z-press (30-50% of your bodyweight)
2 pistol squats or 2 high step-ups
2 hang power snatches 75/55
*increase reps by 2 each round
1:00 apparatus & 5 t2b after each round
Day 6- Saturday 241116
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 241117
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00am CrossFit Kids
