Week 4

Monday - Jerk intense + Clean intense + Clean based Battery

A. Push Jerk, build to a 2RM

265

B. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all sets @ 225lb

got em

C. Power Clean, build to a heavy single

280, got first try

D. AMRAP

1 min Power Clean @ 225lb 9

1 min Strict HSPU's 11

1 min Power Clean @ 225lb 6

1 min Strict HSPU's 8

1 min Power Clean @ 225lb 6

1 min Strict HSPU's 8

Tuesday - MAP high %'s - sets, low volume

10 sets @ 90%:

30 sec Airdyne

30 sec rest

30 sec Burpees to 6" OH

30 sec rest

(15cal/11), 16/11, 16/11, 15/11, 14/11, 13/11, 13/11, 14/10, 13/11, 14/12

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester

A. Below Knee Hang Squat Snatch. Squat Snatch, 1.1 x 6 sets, 2 min - nothing over 200lbs

195 all sets, no misses

B. Front Squat. Split Jerk, 1.1 x 6 sets, 2 min - start @ 225lb, nothing over 250lbs, base on groin

245 all sets, no misses

C. 3 rounds for time:

Row 1000m

15 Chin-ups

15 Thrusters @ 75lb

15 Burpees

*Goal is sub 18 min

17:31...could do this under 17 min 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Power Snatch, build to a 2RM - 10 sec b/t reps

205

B. Snatch Pull Cluster, 1.1 @ 265lb x 5 sets, 1:30 min

all good, feeling good with this movement

C. 3 touch n go Squat Snatch per minute for 10 minutes - start @ 165lb, increase if possible

165- 175 - 180 - 180 - 180 

185 - 185 - 185 - 185 - 185 (no misses)

Saturday 

AM - LEnd1

3 x 500m Row @ 97%, 10 min b/t sets

1:24.1-1.25-1:26.1

PM - MAP Row or AD

AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 4 Muscle-ups every minute)

100 cal, all m.ups unbroken

+

10 min rest

+

AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 10 C2B Chin-ups on even minutes starting with 0, perform 10 Ring Dips on even minutes)

80 m.ups, dips broken, pullups unbroken

Notes: feel good, groin is feeling good, didn't feel it during the week.  Ready to go hard.  This week CrossFit New England will be releasing 3 of the wods for the competition so when I find out I will email them to you.  Hopefully we can work them into the program so I can learn how to pace them perfect and win this thing.