Announcements
Mock powerlifting meet on Saturday August 18th! The main purpose of this is to get our athletes that are competing in an actual meet in September ready. But, the meet at Outlier is open to all members for free! It doesn’t matter if you are a powerlifter or not, come test our your back squat, bench press, and deadlift on August 18th in an organized setting. We will post more info as the event approaches.
Programming Note
This marks the first week of a 6 week snatch cycle. It won’t be the only strength movement we do, but there will be more of an emphasis on snatch movements each week. Also, most squat days will be at a prescribed percentage of your 1 rep max. Read the notes for that day’s movements, often all sets should be done at the prescribed percentage.
Monday 7/23
Strength
Hang snatch 6×3
Starting off our snatch cycle with some hang snatches. Athletes should deadlift the barbell to a standing position, then perform 3 hang snatches. Any hang position is acceptable, newer athletes should practice from just above the knees and can perform power snatches. Reps may be performed unbroken or the barbell may be dropped between reps. Build in weight over the 6 sets.
Metcon
Crossfit Main Site WOD 180709
AMRAP 7:
50 double unders
10 overhead squats (135/95)
Scale the reps and weight so that the sets can be done quickly and unbroken.
Extra credit (non coached)
3 rounds, NFT:
Max strict pull-ups
10L/10R single leg RDL (use DB or KB)
Tuesday 7/24
Metcon
For time:
60/48 cal bike
30 power cleans (135/95)
30 single arm KB push press (53/35)
60/48 cal row
30 KB snatch (53/35)
30 handstand push-ups*
*Sub 30 single arm KB push press for the handstand push-ups
If needed, half the athletes can start on the bike, the other half on the rower.
Finisher
Accumulate 2-3 minutes in handstand hold (nose to wall).
Every time you break perform 10 push-ups. Duration of hold depends on athlete’s ability level.
Scaling options:
Face away from wall in handstand hold
Feet or knees on box, walk hands into a pike position
Reduce number of or eliminate push-ups
Wednesday 7/25
Strength
Back squat 5×5 @ 70%
Warm up to then complete 5 working sets at 70% of 1 rep back back squat.
For this strength cycle I will be programming squats at a percentage of your 1 rep max. Experienced athletes can follow the percentages. Newer athletes should continue to work on getting comfortable with the movement, aiming to make each set challenging.
Metcon
AMRAP 10:
10 front rack lunges (115/75)
10 v-ups
200m run
Thursday 7/26
Strength
Strict press 5×5
Build to a heavy set of 5.
Metcon
For time:
75 push press (95/65)
EMOM including 0:00: 5 sandbag over shoulder (100/70)
Split class in half and stagger start by 30 seconds to split up use of sandbags.
Scaling options:
Reduce push press reps
Double DB clean in lieu of sandbag over shoulder
Use 40# slam ball in lieu of sandbag
Friday 7/27
Strength
E2MOM 10:
3 snatch grip deadlift
Build over the 5 sets.
Metcon
5 rounds, 2 min work / 1 min rest:
3 deadlift @ 70%
6/4 strict pull-ups
Max wall balls (20/14) in time remaining
Score is number of wall balls each round
Extra credit (non-coached)
4 rounds, NFT:
8 Pendlay row
12 GHD hip extension