CrossFit BodyM

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength.

1

Skill and Strength:

Snatch – 75% x 1 x 3

Clean & Jerk – 70% x 1 x 3

Snatch Pull – 90% x 3 x 3

Snatch Deadlift – 100% x 3 x 3

Front Squat – 75% x 3 x 5 / follow each set immediately with 3 box jumps

2

CF Conditioning:

(a) Front Squat 3 – 3 – 3 – 3 – 3 @ 90% of max

rest

(b) AMRAP in 15mins:

10 Push Press (behind neck) @ 50/35kg

15 GHD Sit up

20 OH Walking lunge @ 20/15kg plate.

Notes:

• This is week 1 of the new 10 week ‘Advanced Skill and Strength’ program guy’s. For those of you that wish to follow it – It is extensive, has a high amount of volume for the first 5 weeks and will be quite demanding to follow if trying to do it AND CrossFit concurrently. Normally would be a stand alone program. My suggestion would be to pick and choose 2 or 3 movements to do and break down over 2 sessions a day with the WOD to do following in one of them. Rest and recovery will be important and you will need to make sure you are getting a good amount of calories in on a daily basis or you will burn out.
• Front Squat are in both 1 and 2 today. Choose 1 or the other. Don’t do both.