110710

5 rounds of:
3 Powerclean @ 185
3 Front Squats @ 185
3 Jerks @ 185
15 Box Jumps (30")
15 CTB Pullups
4 min rest


Rest 10 min


Row 2k (pace: 2:00, 2:15)

110610

AM:

A: Full Snatch: 2, 2, 2; 3 min
B: Snatch Balance: 1, 1, 1, 1; 3 min
C: Power Snatch + OHS: 3, 3, 3, 3, 3; 3 min
D: 100m Sprint @ 90% x 5; 2 min rest


PM:

3 rounds of:
2 min Burpee for reps (lateral + 180 turn)
1 min rest
2 min Doubleunders for reps
1 min rest

110510

Rest

100410

AM:
4 rounds of:
6 broad jumps (7ft, 5ft)
12 Burpees (lateral + 180 degree turn)
30 unbroken doubleunders
Rest 1 min

Rest 5 minutes

3 rounds of:
12 unbroken HKTE
200m sprint
2 min rest

Rest 5 minutes

Build to heavy single in deadlift

PM:
3k Ski Erg

if you don't have a ski erg

Set up 2 bands on a high pullup bar and do ski erg motion practice for 8 minutes.

110310

AM:

Snatch build to heavy single then 80% of that number x 2 for 3 sets
1 Vertical Leap x 10; 30 sec rest

A1: 5 Clean and Jerk touch and go @ 135 x 5; immediate transition
A2: 10 Box Jumps (20") x 5; 90 second rest

PM:

200m Sprint x 3; 3 min rest

110210

NLI Training

Warmup for both sessions:
Snatch practice: build to 60% of 1RM and do one rep on the minute for 10 minutes

AM:
A1: Deadlift: 5, 5, 5, 5; 10 seconds
A2: 12 Burpees for speed x 4; 3 min
B: Ski Erg or Row: 2 min @ 85% x 4; 2 min rest
C: 10 unbroken HKTE x 5; 1 min rest (work on kips)

PM:
A1: 20 unbroken pullups x 4; 10 seconds
A2: 40 unbroken doubleunders x 4; 2 min rest

110110

Rest

Tomorrow will start the 2nd 4-week phase, this time training specifically for the Next Level Invitational CrossFitter Decathlon. It will be fairly consistent int/vol until the last week which will be taper and focus on neural activation.