For the next 5 weeks, health we’ll be smashing the CrossFit Open. I like to set a predictable strength program that both keeps us feeling strong but not overly taxed. On Monday’s we will work Front Squat Double. If you are feeling froggy, you can throw that weight overhead with a thruster or a jerk to feel that position.
On Wednesdays, we will do a little longer session. In 15 minutes, you will build to a heavy Power Clean and Push Jerk. I recommend starting light, and adding a little weight after each lift. So, you first lift may be 75, then 95, then 115, then 135, 145, 155, 165, 175, 185, 195, 205, 215 and finish with 225.
At the 15 minute point, you will use your final barbell weight to pull a deadlift triple. In the same manner, add weight after each set, until you are pulling a heavy, but nowhere near maximal, triple.
Workout of the Day
In 15 minutes, build to a heavy
Power Clean and Push Jerk
In 15 minutes, build to a heavy triple
3 DB Power Snatch, Right Hand
3 DB Overhead Squat, Right Hand
3 DB Power Snatch, Left Hand
3 DB Overhead Squat, Left Hand
Recommended weight 50/35