Tag: crossfitweightlifting

1. Power Snatch + Overhead Squat
   1. 60% x (1+2)
   2. 65% x (1+2)
   3. 70% x (1+1)
   4. Repeat above
2. Power Clean + Power Jerk
   1. 60% x (1+1)
   2. 65% x (1+1)
   3. 70% x (1+1)
3. Dumbell Press (hold like a barbell, so inside of wrists facing away from you)
   1. 3 x 5
4. Dips
   1. 3 x 10

This week will be a deload week.  Keeping everything relatively light to let the body recover.  Next week we will get after it again.

1. Snatch
   1. 70% x 1 x 5
2. Clean and Jerk
   1. 70% x 1 x 5
3. Back Squat
   1. 70% x 3 x 5
4. Strict Toes to bar
   1. 3 x 8

Competition day!!!

1. Snatch
   1. MAX
2. Clean and Jerk
   1. MAX
3. Front Squat
   1. MAX

Rest Day

Get some rest and be ready to max/compete tomorrow!

Rest Day

** SEE NOTE ON MONDAY **

1. Snatch
   1. 85% of OPENERS x 1 x 3
2. Clean and Jerk
   1. 85% of OPENERS x 1 x 3
3. Front Squat
   1. Medium Single (70%-80%)

This week is a taper week for the competition this weekend.  If you are lifting on Oahu Saturday you will follow the program each day its posted.  If you are lifting Sunday you will shift your workout and rest days to the right.  So Monday’s workout is now Tuesday’s and so on.

REALLY important to take this taper week seriously and not do extra work!

1. Snatch
   1. 90% of your opener x 1 x 3
2. Clean and Jerk
   1. 90% of your opener x 1 x 3
3. Front Squat
   1. Heavy Single
   2. 80% x 2 x 2

Snatch

• work up to openers for next weeks competition

Clean and Jerk

• work up to opener for next week

Front Squat

• Heavy single

Rest Day

Just because this video is soooooo badass!

Watch how close he keeps the bar to his body on the clean.  Then look how he drives hard in the jerk and gets everything he can out of it then punches his body down!