Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength.
1
Skill and Strength:
Muscle Snatch – Max for day
Power Snatch – 80% x 1 x 4
Power Clean & Power Jerk – 80% x 1 x 4
Overhead Squat – 80% (of snatch) x 1, 65% x 2 x 2
Pull Ups – 3 sets of max reps
2
CF Conditioning:
(a) Jerk 3 – 3 – 3 – 3 – 3
rest
(b) on a 20min continuous clock
1st 10min
AMRAP
10 Back Squat @ 60/40kg
20 Burpee’s
2nd 10min
AMRAP
30 Push Ups
40 Deadlift @ 60/40kg
50 Squat
Notes:
- Use the same bar from the squats for the deadlift.
- Transition straight to the 2nd AMRAP with no break.
- Skill and Strength – 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.