The Weekly Preview 090219

We are heading into the second week of the Clean Challenge and the 4th week of this cycle of programming. Volume is going down on our overhead squat progression which means you should try to increase the weight. Also, on Wednesday we have our Member of the Month WOD, celebrating Jilmarie Stephens 1 year anniversary at CrossFit Sanitas!

Monday: Overhead Squat and Threshold Work Day

A) E3MOM x 12min
4 Overhead Squats + 8 Back Squats

B) 3 Rounds for Intervals
15 American Kettelbell Swings at 70/53
20 Box Jump Overs at 24”/20”
25 Wall Balls at 20/14

R: 2min

Tuesday: Aerobic Builder

40min AMRAP *70% Aerobic Effort
30/24 Cal Row
10/8 Strict Toes to Bar
3 Wall Walks
100m Farmers Carry at 53#/35#
400m Run

Wednesday: Member of The Month WOD

“Jilmarie”
For Time:
5 Rounds
19 Cal Bike
7 Front Squats at 60% 1RM *From the Floor
10 Lateral Burpees over Bar
11 Strict Pull-Ups
Directly Into…
89 Sec Dead-Hang Cash-Out

Thursday: Clean Focus

Weightlifting Wednesday
Every 2min for 12min
5 Power Cleans *does not have to be touch and go
(Score is Total Load across all 6 Rounds)

Conditioning
For Time: *Sprint!
Row 750m/650m
Run 500m

Friday: Snatch Focus

A) E2:30MOM x 10min
2 Overhead Squats + 6 Back Squats

B) 5 Rounds For Time
3 Hang Squat Snatch at 75% of 1RM
9 Burpees
36 Double Unders

Saturday: Anaerobic Builder

Every 6min for 24min
15 Russian KBS at 70#/53#
15 Box Jump Overs at 24”/20”
100ft Sled Sprint
*easy 400m walk/jog recovery

*4 Sets for Max Effort

*Goal is 1:30-2:00 on/4:00 off

Sunday: Stability Work Focus

3 Sets in 6min
1/2 Kneeling Slam Ball Rotational Throws x 10/side
Barbell Roll-Outs x 10

R: 2min

3 Sets in 6min
D-Ball Carry x 100ft
Double KB Overhead Carry x 100ft

R: 2min

3 Sets in 6min
Rower Pike Ups x 10
Weighted Plank x 1min

 

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