9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/9/17

January 08, 2017

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- King George – CrossFit


Metcon (AMRAP – Rounds and Reps)


30 Wallballs (20/14#)

20 Power Snatch (75/55#)

5 Ring Muscle-ups


Metcon (Weight)

1. Snatch

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

*All reps are drop from the top

2. Snatch Pull

A. 3×3 at 90%

B. 2×3 at 95%

3. Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%
The weightlifting programming will start with a general 4 week cycle that will end with heavy singles in the snatch and clean & jerk. From there, the programming will build into longer cycles with various points for testing of the back squat, front squat, snatch and clean & jerk. The programming will adjust appropriately as the CrossFit Open/Regionals season nears.

All programs will be written as percentages, which should be taken off of your existing 1RM max numbers for the snatch, clean & jerk, back squat and front squat.

All exercises will have their percentage calculations keyed off of one of these four numbers. Calculation of percentages for the pulls in this program should be based off of the snatch or clean & jerk. For example, if you have a 100# snatch, and the program calls for snatch pulls at 80%, you would use 80# for those pulls.

When the program is written as snatch (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.

When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.

No exercises in the weightlifting programming should be performed as touch-and- go. Come to a rest and rest for each rep.

When the program calls for a heavy single, it should be a heavy single for the day. You should limit yourself to 2 or 3 attempts at the heavier weights.

You should count misses as reps in this program, especially if they were misses based on simply not making the lift for technical reasons or otherwise.

Please do not add reps or sets to this programming as it is designed to fit into an already volume intense CompTrain programming model.

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