Oly Prog 11/6-11/12 | 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 11/6-11/12

By Jbrause | In News & Events | on November 6, 2017

Lidia Valentín, Spanish weightlifter, moments after winning the bronze medal in Rio. This was the first medal that Spain ever won in weightlifting.

 

Day 1 (Monday)

1. Front Squat x 3-6 x WGHT @ 9 RPE, Load Drop 3-6% (22 min limit)

2. Hang Snatch Hi-Pull (ATK) + Hang  Snatch (ATK)- 5x 2+1 @70-80% (14 min limit)

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

 

Day 2 (Wednesday)

1. Back Squat x 3-6 x WGHT @ 9 RPE, Load Drop 3-6% (22min limit)

2. Push Press- 6×1 (14 min limit)

3. Strict Pull-up- 6×6-10 (try out some Behind the Neck) (14 min limit)

 

Day 3 (Open Gym, suggested Fri)

1. Front Squat x 3-6 x WGHT @ 9 RPE, Load Drop 3-6% (22 min limit)

2. Hang Clean Pull + Hang Clean + Jerk- 5x 2+1+1 @70-80% (14 min limit)

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

 

Day 4 (Open Gym, suggested Sat)

1. Snatch- 6×2@ 75%

2. Clean + Jerk- 6×2+2 @ 75%

3. 12 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 11/6-11/12"

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Your email address will not be published.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Your email address will not be published.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