Crossfitter Anonymous: June 17, 2009

6/17/2009

June 17, 2009

5 Rounds for time:

Run 400m (2:27,2:17,2:12,2:11,2:10)

The goal of today's runs were pose and pacing.

Strength Bias:

REST

Endurance:

3 Rounds

Bike: 1 min on/1 min off, 1 min on/1 min off, 1 min on/1 min off.

The rounds were followed up with:

Bike 5 miles (4 miles - 80%, 1 mile - 100%).

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Olympic strength generic program

Day 1
Hang Power Snatch - 70/80/90/50% x 3,3,3,1,1
Snatch pull - 70/80/90/50% x 3 x 3
Front squat - 80% x 3,2,1,1

Day 2
OHS/Snatch balance - 60/65/70/50% x 3,2,1,1
Push press/snatch push press - 70/75/80/50% x 5 x 5
Snatch deadlift - 70/80/90/50% x 3,3,3,1,1

Day 3
Hang Power Clean & Jerk - 70/80/90/50% x 3,3,3,1,1
Clean pull - 70/80/90/50% x 3 x 3
Back squat - 80% x 3,2,1,1

Alternating between the OHS and snatch balance every other day 2. Also alternating percentages and then adding 5# every new cycle or every week for lifts. x1 lifts decrease to +5% of x3 set.
So HPS would look like 3x70%,3x75%,3x80%,1x75%,1x75% for week 1, week 2 starting +5%, through deload week 4 that starts at 50%.