Monday 12/06/2023
“True life-altering paths are not predetermined or chosen; they manifest unexpectedly, molding our character in distinct ways as we embrace and overcome the challenges that arise.”
FitneSS
Monday
12/06/2023
Squat Clean and Jerk:
Set 1: 1.1 reps @ 84-86%
Set 2: 1.1 reps @ 88-92%
Rest as needed
Front Squat
1 set
1 rep @ 89% of 3RM
Rest 30 sec
Then 2 reps
Rest 30 sec
Then 3 reps
Rest 30 sec and continue adding 1 rep until 9/10 RPE
EMOM for 12:00
3 rounds:
M1: 6 Chest-to-Bar Pull-Ups
M2: 9 Clean and Jerks at (52/34 kg)
M3: 12 Box Jumps
Optional:
2 alternating sets:
1. Max Knee Over Toes Bodyweight Split Squats
Rest 90 sec
2. 6-8 Narrow Stance Good Mornings
Rest 90 sec
Competition
Monday
12/06/2023
Squat Clean and Jerk:
Set 1: 1.1 reps @ 84%
Set 2: 1.1 reps @ 88%
Set 3: 1.1 reps @ 92+%
Rest as needed
*rest 45 sec between singles
*should be tough & heavy, adjust loading on final set based on feel
Front Squat
2 sets:
Front Squat: 1 rep @ 89% of 3RM
Rest 30 sec
Then 2 reps
Rest 30 sec
Then 3 reps
Rest 30 sec & continue to add 1 rep until 9/10 RPE, leaving 1 rep in reserve for the day.
*Put the bar back in the rack during rest break.
*If unsure of current 3RM, either build to a tough triple (not a true max, keep it 9/10 RPE), or use 5-10% less than all-time best as starting point for successful volume/quality training sets.
3 alternating sets:
1. Max Knee Over Toes Bodyweight Split Squats
*AMRAP (-2) each side with good form - focus on quad squeeze & deep ROM in hip/ankle
Rest 90 sec
2. 6-8 Narrow Stance Good Mornings
*focus on glute squeeze & strong midline, keep effort below 8/10 RPE
Rest 90 sec
Every 3 min for 15 min (5 rounds):
15 Chest-to-Bar Pull-Ups
15 Box Jump Overs (61/51 cm)
10 Clean and Jerks @ 70/48 kg
Intent: Mixed CrossFit intervals with a hinging focus. Adjust loads to finish each round within 2 min.
Target: Perform CTB and box jumps at open effort. Cycle barbell with fast singles under fatigue.
Feel: Challenging, aim to finish under 2 min. Adjust loads as needed to stay within the time cap.
10 min AMRAP for quality:
5/side Seated 90/90 Hip Swivels + Hip Extension- each rep takes 5 sec
12/side Bent Knee SL Calf Raise- wall facing
Optional Part 1:
Wall Facing Handstand Push Up (HSPU)
3 sets of Max reps
Rest 3 min between sets
*no tempo this week
*rest 3 min between sets with easy bike spin
Optional Part 2:
3 alternating sets:
1. Max Box Handstand Push-Ups for 15 sec
*wear vest this week
Rest 20 sec
2. Wall Facing Handstand Hold for Max Duration
*wear vest this week
*40 sec cap
Rest 3 min
