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[crossfit] post-open Booth Strength cycle Week 1

24 Apr 2018

Reading time ~2 minutes

Pieces \ Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
A. Snatch Ring MUs Power Cleans HSPU Split Jerks Rest Day Rest Day
B. Squat Push Press Deadlifts Bench Squat    
C. Metcon Metcon Metcon Metcon Pullups    
D. - - Midline Shoulder Aux HS Walk Practice    

Note

Week 1 was half written off after a small lower back injury suffered during Wednesday’s metcon

Oly

Snatch

Snatch Skills

On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch
Built to 72.5
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Squat Snatch

On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80% (74kg)
Repeat this cycle (2) additional times.

Power Cleans

50% x3, 60% x2, 70% x2, EMOMx12: 80% x1
Built to 84kg

Split Jerk

Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps


Skills

Ring Mus

1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 4 sets

Pullups

2 strict C2B, 2 butterfly C2B, 2 BarMUs; rest 2 minutes; 4 sets

HSPUs


Strength

All follows the 5.5.5+ program. Rest 2 minutes between sets. 5+ means max reps, over 5. Program ends when the 5+ set max rep <= 5. For Squats we will cycle two squat days every other week.

  • Squat: 117.5kg x 15 reps
  • Deadlifts: 117.5 x 10 reps
  • Push Press: 70 x 15 reps
  • Bench:

Metcon

Monday, Spin Doctor

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
Score: 6 rounds + 3 DUs

Tuesday, Conditioning

3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (60kg)
100′ Kettlebell Weighted Walking Lunge
Score: 16:40

Lunges Completed with 20kg Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead

Wednesday, Conditioning

AMRAP 5:
Buy-In: 50 Cal Bike
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 30 Cal Bike
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 15 Cal Bike
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Score: DNF


Reference

  • Comptrain individuals
  • Crossfit.com
  • Asphodel’s Wod


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