New Cycle: Week 1 - Day 1

Strength: 

1: Power snatch + snatch: 5 rounds – Every 2 minutes, complete:

-1x power snatch + 2x snatch - 60% 1 RM

2: Jerk: 60%x3x2 sets, 65%x3x2 sets.

3: Back squat: 60%x8, 65%x6, 70%x6x2 sets.

Work Capacity: 2019 CrossFit Games Event #1 - Complete 4 rounds for time:

-Run 400m

-3x rope climb, legless

-7x squat snatch (185#/130#...scale as needed)

Core: 3 rounds, not timed:

-10x toes to rings

-12x reverse hypers (Heavy)

Day 2

Strength:

1: Power clean + clean: 5 rounds – Every 2 minutes, complete:

-1x power clean + 2x clean - 60%x 2 sets, 65% x 3 sets

2: Snatch balance: 60% x 3×4 sets.

3: Push press: 70% x 5×4 sets.

Work Capacity: CrossFit Games Event #2 - Complete the following for time:

-Row 800m

-66x KB Jerk (16kg/12kg)

-132 ft. handstand walk   

Day 3

Strength: 

1: 3 position clean (1x high hang + 1x hang + 1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position clean - 60% x 2 sets, 65% x 3 sets

2: Deadlift: 90% (1 RM clean) x 5 reps x 4 sets.

3: Front squat: Work up to a max for the day in 5 reps or less.

*Should be 5 singles with relatively big jumps. You are warm so get straight into it.

Work Capacity: “Mary” - Complete as many rounds as possible in 20 minutes of:

-5x Handstand push up

-10x pistols

-15x pulls

Core: For time:

-400m 2-arm KB front rack carry (53#/35#)

Day 4

-Strength: 

1: 3 position snatch: 5 rounds – Every 2 minutes, complete:

-1x 3 position snatch - 60% x 2 sets, 65% x 3 sets

2: Snatch push press: 65%x5x2 sets, 70%x5x2 sets. Percentages taken off your 1 RM snatch.

Work Capacity: Complete 5 rounds for time of:

-1x pegboard ascent

-100x double unders

-10x DB hang split snatch (80#/55#)

-10x DB hang clean and jerk (80#/55#)

*If you need to scale, perform 5 strict pull ups instead of the pegboard, cut the double unders down to 50 reps and lower the DB weights to 50# and 35#.

Core: 3 rounds:

-20x GHD sit up

-Rest as needed

-5x Good morning (Heavy)

-rest as needed

Day 5

Strength: 

1: 10 rounds – Every 90 seconds perform:

-2x max height box jump + 10m yoke carry (AHAP)

2: Complete as many reps as possible in 5 minutes of:

-stone to shoulder (Choose a weight that is a gut check but you will get more than 10 reps in)

Work Capacity: Ringer #1 and Ringer #2 from 2019 CrossFit Games:

1) Complete 30-20-10 reps for time of:

-Assault bike (Calories)

-Toes to ring

*Rest 3-5 minutes, then:

2) Complete 15-10-5 reps for time of:

-Burpees to 6” in target

-Overhead squat (135#/95#)