Crossfitter Anonymous: July 28, 2009

7/28/2009

July 28, 2009

"Kelly"

5 Rounds for time:

Run 400m
30 Box Jumps (20 in)
30 Wall Ball Shots (8 lb)

Finished in 29.16. I feel I could have gone higher in weight for the wall ball shots, probably 14 or 16 lbs - doing this as Rx'd (20lb ball) would have hurt.

Strength Bias:

1-1-1-1-1 DL (245#,255#,275#,285#,295#)

Skill Work:

Kipping

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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%.