PERFORMANCE WORK DEC 31 to JAN 4

Performance work for 2019 will be posted in a weeklong format. You have the week to accomplish as many pieces as you can or want to, in whatever order suits your needs and schedule. Here are 12 separate pieces for the first week of the year.

Dec 31 to Jan 4:

Strength: Squat

  1. A)  Back Squat – 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
  2. B)  Front Squat – 5 @ 60%, 5 @ 70%, 5 @ 70%, 5 @ 70%
  3. C)  Back Squat – 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%

Olympic:

  1. A)  Snatch – Build up to a single at 85%
  2. B)  Clean and Jerk – 10 EMOM – start @ 50% and add 10lbs each minute
  3. C)  Jerk – 5 x double Jerks of the rack – build up to a Heavy double

Gymnastics:

  1. A)  Accumulate 30-50 Strict HSPU – 50 Double unders each time you drop, no more than 7 sets but noless than 4 to complete
  2. B)  3 x 30 C2B – No more than 2 sets per 30, Rest 1 min between sets – *** any remaining reps can be finished after the 3 sets are done but doing Ring Rows.

Engine:

  1. A)  14 EMOM-                                                                                                                                                                                                                                                                           15/12 cal row
    15 Russian KB swings
  2. B)  40 min easy Row or Assault for cals
  3. C)  15 EMOM
    Max cals Assault bike 20 Walking Lunges 10 HSPU

Midline:
A) 3 rounds

50’ Suitcase carry (R) 10 Teapots (R)
50’ Suitcase carry (L) 10 Teapots (L)

45 sec Banded Plank Rest as needed

By |2018-12-31T20:34:19+00:00December 31st, 2018|Blog, crossfit, Fitness, Weights|