CrossFit BodyM

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

1

Skill and Strength:

Jerk – max for the day; 80% x 1 x 3

Muscle Snatch – 70% x 2 x 3

2-Position Snatch (floor, mid-thigh) – 60% x 3 sets

2-Position Clean (floor,mid-thigh) – 60% x 3 sets

Push Press – 75% x 5 x 4

2

CF Conditioning:

“Active recovery/rest day”

Notes:

• ALL classes are ‘open sessions’ only today guy’s.
• NO 6:30pm class.

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

1

Skill and Strength:

Snatch – 70% x 1 x 4

Clean & Jerk – 75% x 1 x 3

Clean Pull – 90% x 3 x 3

Clean Deadlift – 100% x 3 x 3

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

2

CF Conditioning:

(a) Deadlift 3 – 3 – 3 – 3 – 3

rest

(b) For time

Run 2km with heavy sandbag

Notes:

• Anyone in camp want 30% off LifeAsRx apparel let me know and I will give you a special discount code to use.

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.

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.

1

Skill and Strength:

Snatch – 80% x 1 x 4

Clean & Jerk – 80% x 1 x 4

2

CF Conditioning:

(a) ‘Max for the day’ Split jerk (behind neck)

rest

(b) 5 Rounds:

20 Burpee’s

20 GHD Sit ups

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength.

1

Skill and Strength:

Snatch – 85% x 1 x 3

Clean & Jerk 85% x 1 x 3

Front Squat – 85% x 2 x 3

2

CF Conditioning:

(a) Power Snatch (Skill and technique development)

rest

(b) ‘Izabel’

For time:

30 Power Snatch @ 60/40kg

Notes:

• CF Kids this afternoon from 4pm til 5pm guy’s. No training in the gym during this time please.

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength.

1

Skill and Strength:

Power Snatch – 80% x 1 x 8

Power Clean & Jerk – 80% x 1 x 8

2

CF Conditioning:

“Rest day @ CFBM”

Notes:

• ALL classes today are ‘Open Sessions’ only guy’s. If you have missed out on anything earlier in the week come on in to catch up or work on weaknesses etc if wanting to still do something.
• NO 6:30pm class 2nite (If you have missed out on any training this week and 6:30pm is the only time you can make it in, please give me a call and I will arrange to stay open if need be.) Jase.