Oly Prog 6/19-6/25 | Crossfit Coolidge Corner
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OUR BLOG

Oly Prog 6/19-6/25

By Jbrause | In News & Events | on June 19, 2017

Fan favorite Mattie Rogers after successfully snatching 101kg (222.6#)

 

Group A

Day 1 (Monday)-

1. Power SN + SN Push Press + SN Balance- 4x 1+1+1 @ 9 RPE

2. SN from 12″ Blocks- 4×1 @ 9 RPE

3. OHS- 1RM, x95%, x90%

4a. SN Press- 3×10 (add weight)

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1. Segment CLN + Pause Jerk- (1+1)RM, x95%, x90%

2. Clean Pull- 3RM, x95%, x90%

3. Back Squat- 1RM, x95%, x90%

4a. Jerk Rack Support- 3x5x5s

4b. Pull-ups- 3× Max Effort

Day 3 (Open Gym, preferably Thursday)-

1. RDL- 4RM, x95%, x90%

2a. DB Bulgarian Split Squat- 4x4ea @ 9RPE

2b. DB Rows- 4x6ea @ 9RPE

3. Push Press- 1RM, x95%, x90%

4a. Banded Bicep Curls- 4×20

4b. JM Press- 4×6

4c. Ab Wheel 4×8

Day 4 (Open Gym, preferably Saturday)-

1. Hang SN (Hi Hang)- 4×2 @ 9 RPE

2. Clean off 12″ Blocks- 1RM

3. 12 min EMOTM Jerk from Blocks

4. Front Squats- 1RM, x95%, x90%

5a. Jefferson Curl- 3×12

5b. Cuban Rotation- 3×12

 

Group B

Day 1 (Monday)-

1. Hang SN Pull (ATK) + SN Pull + SN- 1+1+1RM, x 95%, x90%

2. SN Grip DL w/ Pause at Knee- 5×1 @RPE

3. Front Squat- 1RM

4a. Back Extension- 3×10 (add weight)

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1. Hang CLN Pull (BTK) + CLN + Jerk- 1+1+1RM, x95%, x90%

2. Segment CLN Pull- 4×3 @ 9RPE

3. Back Squat- 1RM

4a. Ab Wheel- 3×12

4b. Pull-ups- 3×Max Effort

Day 3 (Open Gym, preferably Thursday)-

1a. Seated Good Morning- 5×4 @ 9 RPE

1