Oly Programming 10/24-10/30 | 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 Programming 10/24-10/30

By Jbrause | In News & Events | on October 24, 2016

Marina Shainova, Russian weightlifter who won silver in the 53kg (117#) weight class in the 2008 Beijing Olympics but was later stripped of her medal along with several other Russian lifters for failed drug tests.

 

Day 1 (Monday)

1a. 6×4 Seated Box Jumps

1b. 6×4 MB Push Press

2. Back Squat- 3RM, x95%, x90%

3. Joe Mills 20/20 Workout

20 min EMOTM

1 Clean + Jerk

Minutes 1-5:  1 rep OTM @ 70%
Minutes 6-10: 1 rep OTM @ 75%
Minutes 11-15: 1 rep OTM @ 80%
Minutes 16-20:  1 rep OTM ascending to max.

4. Erg Party= 5x 300m : 60s Rest

 

Day 2 (Wednesday)

1a. 6×4 Broad Jumps

1b. 6×4 Ball Slams

2. Front Squat- 3RM, x95%, x90%

3. Joe Mills 20/20 Workout

20 min EMOTM

1 Snatch

Minutes 1-5:  1 rep OTM @ 70%
Minutes 6-10: 1 rep OTM @ 75%
Minutes 11-15: 1 rep OTM @ 80%
Minutes 16-20:  1 rep OTM ascending to max.

4a. Hanging Leg Raise 3×8

4b. Pallof Press 3x8ea

 

Day 3 (Open Gym)

1.  Hang Snatch (BTK) + SN Balance- 1+1RM, x95%, x90%

2. Dip Drive + Split Jerk- 2+1RM, x95%, x90%

3.  Clean Pull 3RM, x95%, x90%

4. 15 Min EMOTM

1st- 3-6 Pull-ups

2nd- 3-6 Dips

3rd- 12 Hip Extensions

*Choose one number of reps and stay consistent through-out.

 

No Comments to "Oly Programming 10/24-10/30"

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Your email address will not be published.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Your email address will not be published.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