**1RM WEEK!!**
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
**1RM WEEK!!**
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
**1RM WEEK!!**
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Back Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1) 3-Position Clean and 1 Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) 5 x Front Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Clean Balance or Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) 5 x Back Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) 2 x Pause Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Snatch Balance or OHS: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Snatch Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Pause Cleans (3sec pause at knee): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Split Jerks: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Clean Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Hang Clean and Jerks: 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Clean High Pulls: 50%, 60%, 70%, 75%
3) 3 x Strict Press + 2 x Push Press + 1 Jerk: 50%, 60%, 70%, 70%
1) 2 x Hang Snatch 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Snatch High Pulls: 50%, 60%, 70%, 75%
3) 3 x BTN Snatch Grip Push Press + 2 x Snatch Balance + 1 OHS: 50%, 60%, 70%, 70%
1) 2 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Back Squat: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Snatch Grip Deadlifts: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) 2 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Front Squats: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Jerk Grip Behind the Neck Push Press: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%+
1) High Hang Snatch + Low Hang Snatch (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 80%, 80%+
Due to the final CrossFit Open Workout 19.5 being on today there will be no official barbell class but feel free to come in and do the program! Hope to see you there!
1) 3 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Back Squats: 50%, 60%, 70%, 80%, 80%, 85%+
3) 5 x Snatch Grip Deadlift + Shrug: 50%, 60%, 70%, 80%, 80%, 85%+
1) 3 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Front Squats: 50%, 60%, 70%, 80%, 80%, 85%+
3) 5 x Deadlift + Shrug: 50%, 60%, 70%, 80%, 80%, 85%+
1) Hang Clean + Full Clean: 50%, 60%, 70%, 80%, 85%, 90%
2) 5 x Front Squat: 50%, 60%, 70%, 80%, 85%, 85%
3) 3 x Jerk Balance: 50%, 60%, 70%, 80%, 85%, 85%
1) Hang Snatch + Full Snatch: 50%, 60%, 70%, 80%, 85%, 90%
2) 5 x Back Squat: 50%, 60%, 70%, 80%, 85%, 85%
3) 3 x Snatch Balance: 50%, 60%, 70%, 80%, 85%, 85%
1) 3 x 3sec Pause Snatch from Power Position: 50%, 60%, 70%, 70%
2) 5 x Snatch Grip BTN Push Press: 50%, 60%, 70%, 70%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 70%
4) 5 x Pause Snatch First Pulls: 50%, 60%, 70%, 70%
1) 3 x 3sec Pause Cleans from Power Position: 50%, 60%, 70%, 70%
2) 5 x Clean Grip BTN Jerks: 50%, 60%, 70%, 70%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 70%
4) 5 x Jerk Drives: 50%, 60%, 70%, 70%
1) 3 x Pause Cleans: 50%, 60%, 70%, 80%. 85%
2) 3 x Split Jerks: 50%, 60%, 70%, 80%. 85%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 80%. 85%
1) 3 x Pause Snatches: 50%, 60%, 70%, 80%. 85%
2) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%. 85%
3) 5 x 5 BTN Snatch Push Press