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OUR BLOG

Oly Prog 11/20-11/26

By Jbrause | In News & Events | on November 20, 2017

Tia-Clair Toomey, CrossFit Games 2017 champ and competitor in the 2016 Summer Olympics.

 

Short week this week, enjoy Thanksgiving, get those gravy gains, and get ready to switch things up and hit it hard next week!

 

Day 1 (Monday)

1. Front Squat x 4  @ 9 RPE, Load Drop 5%

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

3. Snatch Pull w/ Pause at Knee- 6×3 @110%

 

Day 2 (Wednesday)

1. Back Squat x 4  @ 9 RPE, Load Drop 5%

2. Split Jerk 6×2 @ 80-85%

3a. Single-Arm KB Row 5×10ea

3b. Ab Wheel 5×6

 

Day 3 (Open Gym, suggested Fri)

1. Pause Front Squat (2s at halfway down, 2s at halfway up) x3 @ 9 RPE, Load Drop 5%

2.  Clean + Pause Jerk + Jerk- 5x 1+1+1 @75-85%

3.  Clean Pull w/ Pause at Knee – 6×3 @ 110%+ (14 min limit)

4. 18 Min EMOTM

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

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

3rd- V-ups (15-25)

 

 

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