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CrossFit Programming 2/16/2018

CrossFit Strength A1. Deadlift: 8*45%, 6*55%, 4*65%, 3*75%, 3*82.5%, MAX*87.5% (goal is 3, cap is 5 reps) A2. Strict Press: **add 5lbs to each load** 8*50%, 5*60, 3*70%, 3*80%, MAX*90% Conditioning "House Call" (this is the first workout I ever created, so yes I named it) 3 Rounds For Time: 15 Power Cleans; Options #1: 75/45 #2: 95/65 #3: 95/65 10 ...

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CrossFit Programming 2/15/2018

CrossFit Strength A. Snatch- 15 total reps; lift as heavy as possible OR focus on heavier loads, but for multiple attempts B. Clean and Jerk- **same as Snatch** Skill 10-20 Min of Handstand, Muscle Up, Double Under, etc. Practice CrossFit Lite Strength #1- Deadlift- 20 Min to Find 1RM OR #2- 6 Rounds of: Single Leg Deadlift*8/leg Hip Extension*10 Dips*10 Conditioning 4 Rounds of: 3 Min ...

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CrossFit Programming 2/14/2018

CrossFit Strength A1. Bench Press- **add 5lbs. to each load** 8*50%, 5*60%, 3*70%, 3*80%, MAX*90% A2. Barbell Row- match the sets/reps/loads of each set of bench press Conditioning "Touch Your Go" For Time: 4 Rounds of- 5 Touch and Go Power Snatches; Options #1:75/45 #2: 95/65 #3: 135/95 5 Handstand Push Ups; Options #1: 5*Wall Walks #2: 10*Pike ...

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