Strict Press, Snatch, Dips, Sit Ups, Programming

15 minutes
Find heavy 5 rep strict press
then, 1x5 @95% and 1x5 @90%

8 minute AMRAP
8 power snatch 75/55
8 ring dips

Rest 1 min

Tabata sit-ups

 

AWOD

15 minutes
Find heavy snatch + 2 OHS

8 minute AMRAP
8 power snatch 75/55
8 ring dips

Rest 1 min

Tabata sit-ups

AWOD accessory work:
7x1 snatch balance (warm up before starting the 7 sets)
https://www.youtube.com/watch?v=6Kcend-O21w

 

We started a new squat cycle this week and we will be squatting every Monday for the next 11 weeks. This squat cycle will be the same for both the crossfit class and the AWOD.

 

Yesterday we found our 10 rep max and we will do the same thing next Monday and the Monday after that. It is important that you track your rep maxes on this program. You will try and beat it every week.

 

There will be drop sets every week after you find your rep max. Don’t neglect them. You won’t see a lot of progress if you skip these.

 

If you were not able to make it into the gym yesterday and you don’t want to miss out on the start of this squat cycle, you can back squat in place of todays lifting. If you can’t make it up tomorrow, just hop in next week.

 

As far as the rest of the programming goes, it’s just going to be a lot of crossfit.

AWOD will do more olympic lifting, more gymnastics movements, and extra accessory work, but that is really the only difference. If you want to try AWOD, but you aren’t sure if you should be doing it, come talk to me (Kenny).

Come in and work hard and you will see progress. If you have any questions about the programming, just ask!


-Kenny