Competition Programming 17.11.20
A. Box Jump Build to a challenging height for 3 reps B. Power Snatch + Hang Snatch + Overhead Squat Build to a heavy complex
A. Box Jump Build to a challenging height for 3 reps B. Power Snatch + Hang Snatch + Overhead Squat Build to a heavy complex
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Front squat x2 Build to a tough complex for today in 10 min B. E3min for 3 sets: 6 deadlifts @
20 min @ 75%: 100’ bottoms-up waiter’s walk, right 50 single-unders 100’ bottoms-up waiter’s walk, left 50 single-unders 500m row w/ damper @ 1 +
A. Double overhand deadlift, no hook grip 5×3; 31×1 tempo; Building; Rest 2 min B. EMOTM 10: 15s back rack hold *Heavy. C1. Glute-ham raises
A. Split jerk w/ 1s pause in dip and in receiving position 5×1.1; Building; Rest 90s *Start moderate and build per set. Prioritize positions over
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Below-the-knee squat clean + Above-the-knee squat clean Build to a tough complex for today in 10 min B. E3min for 3
A. Box Jump Build to a challenging height for 3 reps B. Power Snatch + Hang Snatch + Overhead Squat Build to a heavy complex
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Front squat x2 Build to a tough complex for today in 10 min B. E3min for 3 sets: 6 deadlifts @
20 min @ 75%: 100’ bottoms-up waiter’s walk, right 50 single-unders 100’ bottoms-up waiter’s walk, left 50 single-unders 500m row w/ damper @ 1 +
A. Double overhand deadlift, no hook grip 5×3; 31×1 tempo; Building; Rest 2 min B. EMOTM 10: 15s back rack hold *Heavy. C1. Glute-ham raises
A. Split jerk w/ 1s pause in dip and in receiving position 5×1.1; Building; Rest 90s *Start moderate and build per set. Prioritize positions over
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Below-the-knee squat clean + Above-the-knee squat clean Build to a tough complex for today in 10 min B. E3min for 3
We’ve coached hundreds of athletes — from CrossFit Games competitors to coaches looking for accountability in their own training to every day people trying to stay healthy in the gym.
We see many of the same common mistakes pop up over and over again. Check out our guide by filling out the form below.