Week 1 of 16 – CrossFit Program
Okay folks, you are all fresh out of testing week and some of you will be making up missed test this week. Some of you may have noticed that we did not include Diane and Fran last week, both of these benchmarks will be in this weeks program. Hopefully you have logged your test results so that you can use them throughout the next cycle to select the appropriate loads. Make up days will be Wednesday and Saturday after 10am. Should you need to make up at some other time please speak with a coach about designating a space for you to do so. Remember that 5 and 6pm are not good hours to do a make up due to the class size. We will be posting the rankings next week when all the scores are in.
Remember that your progress and/or maintenance depends on more than training. Nutrition, sleep, hydration and mobility have a huge impact on your performance and should be taken just as seriously as your training. If you want to work with a coach on a particular aspect of your training sign up for an add on and spend 2 hours + email support with a coach to ensure your success.
Monday
Diane
Tuesday
GPP
Snatch Skill Work
18 Min Emom – Min A ( 2x KB Snatch each arm)/ Min B (50 Singles)
3RFT – 10 Ring Rows/10 Box Jumps/Step [email protected]″ Time Cap 8 Minutes
CF
Snatch Skill Work
18 Min Emom – Min A ( 3x H.H. Snatch @50%)/ Min B (20 Dubs)
3RFT – 10 Pullups/10 Box [email protected]″ Time Cap 8 Minutes
CFG
Snatch Skill Work
18 Min Emom – Min A ( 3x H.H. Snatch @50-60%)/ Min B (40 Dubs)
3RFT – 20 Pullups/10 Box [email protected]″ Time Cap 8 Minutes
Wednesday
Rest or Make up
Thursday
GPP
C&J Skill Work
18 Min Emom – Min A (2 KB Clean + 1 Jerk each arm/ Min B (10 KB Swings)
8 Min Amrap – 20 leg raises/10 Knee raises/200 M Run
CF
C&J Skill Work
18 Min Emom – Min A (3 H.H.P Clean + 1 Jerk @50-60%/ Min B (10 KB Swings)
8 Min Amrap – 20 Leg Raises/10 k2e/200 M Run
CFG
C&J Skill Work
18 Min Emom – Min A (3 H.H.P Clean + 1 Jerk @50-60%/ Min B (10 KB Swings)
8 Min Amrap – 20 Hollow Rocks/10 t2b/200 M Run
Friday
Fran
Saturday
9am – Team WOD – 2 Person
100 Box Jumps
400 M Run
100 Burpees
400 M Run
100 wall balls
400 M Run
10am – Make up for Testing
