Thought of the week
It’s a DELOAD week this week and testing week next week, followed by 12 days of CrossFit. So NO extras!
I want pb’s for the next 3 weeks, not this one!
Week 4- deload
Monday 21st November
(a) Back Squats (medium)- E2m 20minutes
Snatch – 20min emom ascending start with the bar.
Snatch pull- 4×4/ 100%
Tuesday 22nd November
a) Kaizen- 10minutes pistols
b) 15min amrap
5 thrusters 60/40
15 box jumps
[ADDITIONAL/ OPTIONAL EXTRA WORK]
Wednesday 23rd November
(A) 3 overhead squats e 90 secs x10
(B) 10 overhead squats 50/35
10 chest to bar pull ups
(A) 10 mins Emom Max power snatch
(B) 10mins Emom Max power clean
(C) 10mins Emom Max jerk off rack
Thursday 24th November
Gymnastics, Skills & Mobility
(a) Extended Crawls/ locomotion
bear crawl, bear walk, lizard, ostriches, frog, kong, duck, skater, bunny hops
strict chin ups/ handstand push ups
(C) EMOM 5rds. 1min per station
- Ntw hspus
- V ups
- False grip hangs
spend 30-45 seconds in each and rotate.
45 minute mono-structural: run, ride, swim, row/
Stretch, ROMWOD, yoga
Friday 25th November
Weightlifting Club. CrossFit Lift Off
Clean and jerk- 20min emom ascending start with the bar.
Clean pulls- 4×4/ 100%
Saturday 26th November