Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:20 Singles
10 PVC Pass Through
10 PVC Snatch Grip Push Jerk*
10 Groiners
1 ROUND
:20 Single, Single, High Jump
10 PVC OHS
5 PVC Snatch Balance
10 Cossack Squats
1 ROUND
:20 Single, Single, DU Attempt
5 BB Snatch Grip Push Jerk*
5 BB OHS
5 Broad Jumps
*Snatch Grip Push Jerk is performed from behind the neck
Strength
Overhead Squat (3×6)
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.
Week 5 of 8
(Score is Weight)
Workout
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
3 Unbroken Hang Squat Snatch*
75 Double Unders
*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).
BB1: (95/65)|(65/45)
BB2: (115/75)|(75/55)
BB3: (135/95)|(95/65)
BB4: (155/105)|(115/75)
BB5: (185/135)|(135/95)
BB6: (225/155)|(155/105)
(Score is Heaviest Weight)
KG BB1: (42.5/30)|(30/20)
KG BB2: (50/35)|(35/25)
KG BB3: (60/42.5)|(42.5/30)
KG BB4: (70/45)|(50/35)
KG BB5: (85/60)|(60/42.5)
KG BB6: (100/70)|(70/55)