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Programming Week of 240923

1 complex every 2:30 x 10 Deadlift High hang squat clean Squat clean All % are from last 1rm Sets 1, 2, & 3 @ 50-60% Sets 4, 5, 6, & 7 @ 60-70% Sets 8, 9, & 10 @ 70-80% Day 3- Wednesday 240925 A1.
By
Shawn
Programming Week of 240923

Shawn

   •    

Day 1- Monday 240923

A. AMRAP 7:00 90% effort

12 wallballs 20/14# 10/9’

9 t2b

6 burpees to a target

Rest 3:00 then B

B. AMRAP 7:00 90% effort

15/12 calorie row

9 hang power cleans 95/65

6 sh2oh

Rest 3:00 then C

C. AMRAP 7:00 90% effort

12 bjsd 24/20”

9 russian kbs 32/24kg

6 ring rows

Day 2- Tuesday 240924

Strength Day week 3 of 6

A. 1 complex every 2:30 x 10

Deadlift

High hang squat clean

Squat clean

All % are from last 1rm

Sets 1, 2, & 3 @ 50-60%

Sets 4, 5, 6, & 7 @ 60-70%

Sets 8, 9, & 10 @ 70-80%

Day 3- Wednesday 240925

A1. 5 sets dual db bench press

Single, single, double = 1 rep, build each set, rest to 1:30 then A2

A2. 5/5 RFESS

Build from last week, same weight all ses, rest to 3:30 then back to A1 x3

Rest to 13:00 then B

B. For Time

10.8.6.4.2.4.6.8.10

DB single arm alt hang clean & jerks 50/35

At (.) 4 lunges + 10 double unders

Day 4- Thursday 240926

7:00pm class will be an open gym this week only (coach’s meeting)

A. Max calories 2:00

Rest 3:00 then B

B. AMRAP 18:00

Calories from A + rest

Rest = half the work time from each set

C. Yoga for athletes

Day 5- Friday 240927

A. AMRAP 24:00

5 pull-ups

10 push-ups

15 air squats

200m run

25 ab-mat sit-ups/ghd

Day 6- Saturday 240928

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 240929

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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Program Week of 250630
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Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
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Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
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Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
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Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
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Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.