2/24-3/1 Training Open Week 1

CF 2 Strength

Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue

Tuesday-Snatch 80%x1x10 on :60

Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue

Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue

Friday-Clean & Jerk 80%x1x10 on :60

Saturday-Make-up




CF 2 Conditioning

Monday-Run 3x800m, rest 2 minutes

Tuesday-AMRAP 12 minutes:Run 200m
12 burpees

Wednesday-CrossFit Games Open Workout 13.4AMRAP 7 minutes:
3 clean & jerk, 135#/95#
3 toes-to-bar
6 clean & jerk
6 toes-to-bar
9 clean & jerk
9 toes-to-bar
etc

Thursday-AMRAP 10 minutes:10 overhead squats, 115#/75#
10 chest-to-bar pullups

Friday-2 rounds for time:Run 800m
20 dumbbell snatches, 55#/35#
20 box jumps, 24"

Saturday- TBA




CF 1 Strength

Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue

Tuesday-Snatch 15 minutes practice; coach assess movement then assign work from position 1, 2, or 3

Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue

Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue

Friday-Jerk: 15 minutes practice; coach assess movement then assign exercise (drop jerk, X drill, press from split, etc)

Saturday-Make-up




CF 1 Conditioning

Monday-Run 3x800m, rest 2 minutes

Tuesday-AMRAP 12 minutes:Run 200m
12 burpees

Wednesday-AMRAP 7 minutes:
3 dumbbell hang clean + push press
3 straight leg raise or toes-to-bar
6 hang clean + push press
6 straight leg raise/TTB
9/9, 12/12, etc

Thursday-AMRAP 10 minutes:10 overhead squats
10 pullups

Friday-2 rounds for time:Run 800m
20 hang dumbbell snatches
20 box jumps

Saturday-TBA