Competition Programming 18.12.12
Jon Colborn
December 12, 2018
25 minutes @75% 100′ Reverse Sled Drag (light, walking pace) 6 alt Turkish Get-ups 3 Bar Pull-overs Assault Bike 0.5 Mile + 25 minutes @75%
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25 minutes @75% 100′ Reverse Sled Drag (light, walking pace) 6 alt Turkish Get-ups 3 Bar Pull-overs Assault Bike 0.5 Mile + 25 minutes @75%
A. Strict Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Front Squat – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
10 minutes @85% Run 200m 3 TNG Power Cleans + 3 Front Squats (tough) Run 200m 3 Squat Snatch (tough) *Use loads that are tough
A. Jerk Dip + Jerk Drive + Split Jerk- 6×1+1+2 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated
A. Power Clean + Hang Power Clean – Every 90-sec x 10: 1+1 @70-80% B. Clean Deadlift – 3, 2, 1, 3, 2, 1 (heavier
A. Snatch – Build to a tough single for the day B. Back Squat – 3, 2, 1, 3, 2, 1 (heavier on the second
3RFT Run 400m 21 Sumo Deadlift High Pull @75/55-lbs 12 Burpee Over Bar (Lateral) + (10 minutes rest) 3RFT Row 25/20 Calories 21 Thrusters @75/55-lbs
A. 12 minute EMOM 1 – 3 Split Jerk Balance 2 – 3 Behind the Neck Split Jerk Balance 3 – 3 TNG Split Jerk
Trying to string together consecutive reps on toes-to-bar? Whether you’re a beginner or a CrossFit veteran, you may be asking yourself, “Why can’t I get
25 minutes @75% 100′ Reverse Sled Drag (light, walking pace) 6 alt Turkish Get-ups 3 Bar Pull-overs Assault Bike 0.5 Mile + 25 minutes @75%
A. Strict Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Front Squat – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
10 minutes @85% Run 200m 3 TNG Power Cleans + 3 Front Squats (tough) Run 200m 3 Squat Snatch (tough) *Use loads that are tough
A. Jerk Dip + Jerk Drive + Split Jerk- 6×1+1+2 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated
A. Power Clean + Hang Power Clean – Every 90-sec x 10: 1+1 @70-80% B. Clean Deadlift – 3, 2, 1, 3, 2, 1 (heavier
A. Snatch – Build to a tough single for the day B. Back Squat – 3, 2, 1, 3, 2, 1 (heavier on the second
3RFT Run 400m 21 Sumo Deadlift High Pull @75/55-lbs 12 Burpee Over Bar (Lateral) + (10 minutes rest) 3RFT Row 25/20 Calories 21 Thrusters @75/55-lbs
A. 12 minute EMOM 1 – 3 Split Jerk Balance 2 – 3 Behind the Neck Split Jerk Balance 3 – 3 TNG Split Jerk
Trying to string together consecutive reps on toes-to-bar? Whether you’re a beginner or a CrossFit veteran, you may be asking yourself, “Why can’t I get
