Next Week we will start a new phase of our strength program. Due to popular demand, the entire week will be posted at the same time. This will allow you time to prepare. You still need to do a minimum of 3 CrossFit WODs per week. This is going back to a program similar to what we did last January. There is a lot of quantity, but everyone saw great results. Hopefully with the additional manual labor I'm putting into the Strength site you can find the time to come in and knock out these workouts. If you tell me you're not getting stronger the first question I will ask is how often you are doing these strength workouts. If your answer is once or twice a week, then you may want to train somewhere else. I hope enjoy this programming and see the growth and changes that I know can and will happen.
Wednesday 12/11/13:
Mobility then COS
then
2 Snatch x 2 @65%
2 Snatch x2 @70%
then
Clean Pull:
3x2 @90%
5x3 @90%
then
Jerk from Rack:
3 x 2 @70%
3 x 3 @75%
then
BS:
8@60%
8@65%
6@70%
6x2@75%
Thursday 12/12/13:
Power Clean+ 2 Clean:
2@65%
2@65%
4@70%
then
Clean High Pull:
5x3 @70%
5x2 @75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%
Friday 12/13/13
Max C&J and Snatch before Monday!!
If you don't know your BS, FS, Press, or PP then you need to max out prior to Monday.
