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Programming Week of 240916

EMOM 30:00 Min 1: 10 power snatches 9565 Min 2: 97 AB calories Min 3: Rest Min 4: 1-3 rope climbs Min 5: 15-20 wallballs *athletes can start at any station, maintain movement order Day 6- Saturday 240921 Coachs choice Classes 7, 8, & 9am Day 7- Sunday 240922 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00am CrossFit
By
Shawn
Programming Week of 240916

Shawn

   •    

Day 1- Monday 240916

STRENGTH DAY!

A. Squat Cleans 10x3

Squat every 2:30

All % are from last week’s 1rm

Sets 1, 2, & 3 @ 45-55%

Sets 4, 5, 6, & 7 @ 55-65%

Sets 8, 9, & 10 @ 65-75%

Day 2- Tuesday 240917

A1. 10 alternating single arm bench press, rest to 1:30 then A2

A2. 8/8 rear foot elevated split squats (RFESS) with goblet hold, rest to 3:30 then back to A1 x3.

Build the bench press. 0:00, 3:30, 7:00

Rest an additional 2:30 then B

B. For time 12:00

12-9-6-3

T2B

Burpee box jump overs 24/20

Day 3- Wednesday 240918

A. For time

Athletes choice of barbell (95/65) or dual dumbbell (50/35), must keep for all movements

2:00 handstand hold

40 deadlifts

40 walking front rack lunges

40 shoulder to overhead

40 pull-ups

40 medball sit-ups 20#

2:00 wall sit

*partition as desired

Day 4- Thursday 240919

A. 3 Machines

3:00 Apparatus 1

3:00 Apparatus 2

3:00 Apparatus 3

3:00 Rest

X2

B. Yoga for Athletes

Day 5- Friday 240920

A. EMOM 30:00

Min 1: 10 power snatches 95/65

Min 2: 9/7 AB calories

Min 3: Rest

Min 4: 1-3 rope climbs

Min 5: 15-20 wallballs

*athletes can start at any station, maintain movement order

Day 6- Saturday 240921

Coach’s choice

Classes 7, 8, & 9am

Day 7- Sunday 240922

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00am CrossFit Kids

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