Tag Archives: olympic weightlifting

Monday the 16th

I.
3 ROUNDS (NFT)
10 Good Mornings
5 Strict Pull Ups
45s Bike

II.
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk

III.
50 Burpees
30 Overhead Squats 105/75#
50 Sit-ups

IV.
Run
Run for 21 minutes out, then take same route back.

V.
3 Rounds (NFT)
400m Sled Pull
100m Farmer’s carry

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, strength & conditioning, Test Day

Tuesday the 10th

New Six Week Cycle starts TODAY!
-Pre-cycle Test Week-
I.
3 Rounds (NFT)
:30 Dead Hang from pull up bar
7 Dumbbell Front Squats 35/25s#
150m Row
II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
III.
4 Rounds
5 Deadlift 185/135#
25 Double Unders
5 Cleans 185/135#
25 Double Unders
5 Jerks 185/135#
25 Double Unders
IV.
5 Rounds
100yd Sprint
Rest 2:00
V.
In a 10 minute window
Complete 3 sets of UB ME Strict Handstand Push-Ups
Score is added total of the three sets
VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 DB Shrugs
5 Inch Worms

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Filed under 3 Rounds, accessory work, crossfit, fitness, Olympic Weightlifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Thursday the 28th

I.
Slow 6 Minute Run
Then
10 Seated Good Mornings
10 BB Overhead Squats
40 Double Unders

II.
Deadlift
5×1 @ 75-80%

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Then

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.

IV.
4 Rounds
Row 30 Calories
Rest 3:00
Full effort each interval.

V. Please choose ONE of the following based on perceived weaknesses.

A. Conditioning
AMRAP (14)
50′ DB Farmer’s Carry 50/35#
50 Double Unders
10 Dumbbell Push Press

B. Gymnastics Accessory
Plank Holds
:60 x 7
Rest 1-3 minutes between holds.

C. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

VI.
3 Rounds (NFT)
Couch Stretch
10 Banded Dislocates
10 Step-ups (per leg)

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Filed under 3 Rounds, accessory work, amrap, crossfit, endurance, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Tuesday the 26th

I.
Shoulder Warm-up
then
20 KB Swings 53/35#
120 Single-unders
II.
Strict Press
2×7
Then
1 Rep every :90 for 12 Minutes
AHAP
III.
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

***
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep

IV.
7 Rounds
Run 100m (to beginning of Times)
Rest: Walk back then go again

V. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
20 Push-Ups
20 DB Snatch 50/35#
20 UB DUs

B. Gymnastics
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.

C. Strength
Good Mornings
3×20 @95/65#

VI.
3 Rounds (NFT)
14 Hip Extensions
10 DB Curls
30s Bar Hang

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Filed under 3 Rounds, accessory work, crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

Thursday the 21st

I.
Slow 6 Minute Run
Then
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
20 Dislocates

II.
Deadlift
4×2

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
(Drop and Reset)
***
Hang Snatch (Below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

IV.
Shuttle Sprints x 5
0 yards to 20 yards
20 yards to 0 yards
0 yards to 40 yards
40 yards to 0 yards
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A. Conditioning
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

B1. Gymnastics
Strict Handstand Push Ups
8×7 UB
If it’s too easy, add a very slight deficit.

B2. Strength
Seated Dumbbell Press
5×10 AHAP

VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 GHRs
10 Lateral Raises

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Filed under 3 Rounds, accessory work, crossfit, fitness, interval training, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD