Oly Prog 11/13-11/19 | Crossfit Coolidge Corner
  • Box Hours

    HOURSX

    MONDAY06:00 AM - 08:00 PM

    TUESDAY06:00 AM - 08:00 PM

    WEDNESDAY06:00 AM - 08:00 PM

    THURSDAY06:00 AM - 08:00 PM

    FRIDAY06:00 AM - 08:00 PM

    SATURDAY06:00 AM - 08:00 PM

    SUNDAY06:00 AM - 08:00 PM

  • (617) 232-0020
  • Contact

    Let's Keep In Touch!X

    ADDRESS1285 Beacon Street Brookline, MA 02446

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

GET STARTED SIGN IN

OUR BLOG

Oly Prog 11/13-11/19

By Jbrause | In News & Events | on November 13, 2017

Lu Xiaojun- Olympic gold medalist, world record holder, 3x world champion, and all around pretty fierce individual.

 

Day 1 (Monday)

1. Front Squat x 5  @ 9 RPE, Load Drop 5%

2.  Snatch Hi-Pull (ATK) +  Snatch (ATK)- 5x 2+1 @70-80%

3. Snatch Pull- 6×3 @110%+ (14 min limit)

 

Day 2 (Wednesday)

1. Back Squat x 5  @ 9 RPE, Load Drop 5%

2. Push Jerk 6×2 @ 80-85%

3a. KB Strict Press 5×10

3b. Ab Wheel 5×6

 

Day 3 (Open Gym, suggested Fri)

1. 2s Pause Front Squat x3 @ 9 RPE, Load Drop 5%

2.  Clean Pull + Clean + Jerk- 5x 2+1+1 @70-80%

3.  Clean Pull- 6×3 @ 110%+ (14 min limit)

 

Day 4 (Open Gym, suggested Sat)

1. Snatch- 6×1@ 85%

2. Clean + Jerk- 6×1+2 @ 85%

3. 15 Min EMOTM

*Increase volume on all movements by 1-2 reps per set

1st- Chin-ups (3-10, add weight if appropriate)

2nd- Dips (3-10, add weight if appropriate)

3rd- V-ups (15-25)

 

 

 

No Comments to "Oly Prog 11/13-11/19"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2013 CrossFit Coolidge Corner. All rights reserved. Sitemap. Privacy Policy
Website by 829 Studios