Competition Programming 18.10.12
Jon Colborn
October 11, 2018
A. Push Jerk in Split – 6×3 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated Pull-Up – Quickly
Menu
A. Push Jerk in Split – 6×3 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated Pull-Up – Quickly
A. Power Clean – Every 90-sec x 10: 1.1.1 @60-80% (keep the movement quick and snappy and pause for a three seconds in the receiving
60 minutes @ 75% 40 Calorie Assault Bike 1 minute Rotational Barbell Walk (empty bar) 400m Jog 1 minute Skater Jumps (easy distance) 40 Calorie
A. Close Grip Bench Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 12 minute EMOM 1 – 3-5 Muscle Ups
A. Snatch – Build to a tough 1.1.1 B. Back Squat – Quickly build to a tough triple, then perform 3×3 @80-90% + 3 sets
For Time 1500m/1200m – into – 3RFT – 21 Deadlifts @135/95-lbs 15 Bar-Facing-Burpees 9 Shoulder-to-Overhead @135/95-lbs
A) Floor Press – 3×6-8 @21X1 Tempo; Rest 2-3 minutes B) Strict Chest to Bar Pull-Up – 3×6-8; Rest 2-3 minutes (weighted if able) +
A) 10 minute EMOM 3-Pos Power Clean (light and technical) B) 10 minute EMOM 3 Push Jerk in Split (light and technical) + 30-20-10 (F
60-90 minutes of easy outdoor activity that is not related to training or CrossFit
A) Barbell Z-Press – 3×6-8 £31X1 Tempo; Rest 2-3 minutes B) 12 minute EMOM 1 – 6-8 False Grip Ring Rows @20X1 2 – 6-8
A. Push Jerk in Split – 6×3 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated Pull-Up – Quickly
A. Power Clean – Every 90-sec x 10: 1.1.1 @60-80% (keep the movement quick and snappy and pause for a three seconds in the receiving
60 minutes @ 75% 40 Calorie Assault Bike 1 minute Rotational Barbell Walk (empty bar) 400m Jog 1 minute Skater Jumps (easy distance) 40 Calorie
A. Close Grip Bench Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 12 minute EMOM 1 – 3-5 Muscle Ups
A. Snatch – Build to a tough 1.1.1 B. Back Squat – Quickly build to a tough triple, then perform 3×3 @80-90% + 3 sets
For Time 1500m/1200m – into – 3RFT – 21 Deadlifts @135/95-lbs 15 Bar-Facing-Burpees 9 Shoulder-to-Overhead @135/95-lbs
A) Floor Press – 3×6-8 @21X1 Tempo; Rest 2-3 minutes B) Strict Chest to Bar Pull-Up – 3×6-8; Rest 2-3 minutes (weighted if able) +
A) 10 minute EMOM 3-Pos Power Clean (light and technical) B) 10 minute EMOM 3 Push Jerk in Split (light and technical) + 30-20-10 (F
60-90 minutes of easy outdoor activity that is not related to training or CrossFit
A) Barbell Z-Press – 3×6-8 £31X1 Tempo; Rest 2-3 minutes B) 12 minute EMOM 1 – 6-8 False Grip Ring Rows @20X1 2 – 6-8
