For exercise demos click here
Lifts:
* Jerk - max for day; 80% of that x 2 x 3
* Mid-hang or block snatch - 70% x 3 x 3
* Mid-hang or block clean - 70% x 3 x 3
-JD
03-30-12 Friday
Greg Everett O-Lifting Classic Cycle Week 2:
For exercise demos click here
* Jerk - max for day; 80% of that x 2 x 3
* Mid-hang or block snatch - 70% x 3 x 3
* Mid-hang or block clean - 70% x 3 x 3
-JD
For exercise demos click here
* Jerk - max for day; 80% of that x 2 x 3
* Mid-hang or block snatch - 70% x 3 x 3
* Mid-hang or block clean - 70% x 3 x 3
-JD
03-29-12 Thursday
Greg Everett O-Lifting Classic Cycle Week 2:
For exercise demos click here
* Clean & jerk - 77% x 1 x 3
* Snatch - 72% x 1 x 3
* Clean pull - 95% (of clean) x 3 x 3
* Clean deadlift - 103% (of clean ) x 3 x 3
* Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
-JD
For exercise demos click here
Lifts:
* Clean & jerk - 77% x 1 x 3
* Snatch - 72% x 1 x 3
* Clean pull - 95% (of clean) x 3 x 3
* Clean deadlift - 103% (of clean ) x 3 x 3
* Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
-JD
03-28-12 Wednesday
Greg Everett O-Lifting Classic Cycle Week 2:
For exercise demos click here
* Power snatch - 82% x 1 x 4
* Power clean & power jerk - 82% x 1 x 4
* Overhead squat - 85% x 1; 75% x 2 x 2
3 rounds:
-10 broad jumps
-15 dips
-20 sit-ups
-JD
For exercise demos click here
Lifts:
* Power snatch - 82% x 1 x 4
* Power clean & power jerk - 82% x 1 x 4
* Overhead squat - 85% x 1; 75% x 2 x 2
3 rounds:
-10 broad jumps
-15 dips
-20 sit-ups
-JD
03-27-12 Tuesday
Greg Everett O-Lifting Classic Cycle Week 2:
For exercise demos click here
-Snatch - 77% x 1 x 3
-Clean & jerk - 72% x 1 x 3
-Snatch pull - 95% (of snatch) x 3 x 3
-Snatch deadlift - 103% (of snatch) x 3 x 3
-Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
-JD
For exercise demos click here
Lifts:
-Snatch - 77% x 1 x 3
-Clean & jerk - 72% x 1 x 3
-Snatch pull - 95% (of snatch) x 3 x 3
-Snatch deadlift - 103% (of snatch) x 3 x 3
-Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
-JD
03-26-12 Monday
Greg Everett O-Lifting Classic Cycle Week 2:
For exercise demos click here
* Snatch - max for day
* Clean & jerk - max for day
* Front squat - max for day
3 rounds:
400 m row sprint
1 min rest
-JD
For exercise demos click here
Lifts:
* Snatch - max for day
* Clean & jerk - max for day
* Front squat - max for day
3 rounds:
400 m row sprint
1 min rest
-JD
03-23-12 Friday
Greg Everett O-Lifting Classic Cycle Week 1:
For exercise demos click here
* Jerk - max for day; 80% of that x 1 x 3
* 2-position snatch (floor, mid-thigh) - 65% x 3 sets
* 2-position clean (floor, mid-thigh) - 65% x 3 sets
* Push press - 75% x 5 x 4
3 rounds:
10 KB snatch per arm
15 hanging leg raises
-JD
For exercise demos click here
Lifts:
* Jerk - max for day; 80% of that x 1 x 3
* 2-position snatch (floor, mid-thigh) - 65% x 3 sets
* 2-position clean (floor, mid-thigh) - 65% x 3 sets
* Push press - 75% x 5 x 4
3 rounds:
10 KB snatch per arm
15 hanging leg raises
-JD
03-22-12 Thursday
Greg Everett O-Lifting Classic Cycle Week 1:
For exercise demos click here
* Snatch - 70% x 1 x 4
* Clean & jerk - 75% x 1 x 3
* Clean pull - 90% (of clean) x 3 x 3
* Clean deadlift - 100% (of clean) x 3 x 3
* Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
-JD
For exercise demos click here
Lifts:
* Snatch - 70% x 1 x 4
* Clean & jerk - 75% x 1 x 3
* Clean pull - 90% (of clean) x 3 x 3
* Clean deadlift - 100% (of clean) x 3 x 3
* Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
-JD
03-21-12 Wednesday
Greg Everett O-Lifting Classic Cycle Week 1:
For exercise demos click here
* Power snatch - 80% x 1 x 4
* Power clean + power jerk - 80% (of PC) x 1 x 4
* Overhead squat - 80% x 1; 70% x 2 x 2
Metcon:
4 rounds; no rest:
10 pull-ups
10 muscle snatches
-JD
For exercise demos click here
Lifts:
* Power snatch - 80% x 1 x 4
* Power clean + power jerk - 80% (of PC) x 1 x 4
* Overhead squat - 80% x 1; 70% x 2 x 2
Metcon:
4 rounds; no rest:
10 pull-ups
10 muscle snatches
-JD
03-20-12 Tuesday
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
Lifts:
* Snatch - 75% x 1 x 3
* Clean & jerk - 70% x 1 x 3
* Snatch pull - 90% (of snatch) x 3 x 3
* Snatch deadlift - 100% (of snatch) x 3 x 3
* Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
-JD
03-19-12 Monday
Greg Everett Quick and Classic Cycle Week 4: Final Day of Cycle
* Power snatch - 60% x 1 x 8
* Power clean & jerk - 60% x 1 x 8
-JD
Lifts:
* Power snatch - 60% x 1 x 8
* Power clean & jerk - 60% x 1 x 8
-JD
Crossfit Games
Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
03-16-12 Friday
Greg Everett Quick and Classic Cycle Week 4:
* Power snatch - 60% x 1 x 8
* Power clean & jerk - 60% x 1 x 8
Metcon: (from Crossfit Football)
Complete 5 rounds:
1 Push Press - 185 lbs
1 Strict Pull Up
3 Push Presses - 185 lbs
3 Strict Pull Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Pull Ups
*Rest 90 seconds between rounds
Post number from max rep push press + pull ups of each round to comments.
-JD
Lifts:
* Power snatch - 60% x 1 x 8
* Power clean & jerk - 60% x 1 x 8
Metcon: (from Crossfit Football)
Complete 5 rounds:
1 Push Press - 185 lbs
1 Strict Pull Up
3 Push Presses - 185 lbs
3 Strict Pull Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Pull Ups
*Rest 90 seconds between rounds
Post number from max rep push press + pull ups of each round to comments.
-JD
03-15-12 Thursday
Greg Everett Quick and Classic Cycle Week 4:
Lifts:
* Snatch - 80% x 1 x 3
* Clean & Jerk - 80% x 1 x 3
* Snatch Pull - 90% x 2 x 3
03-14-12 Wednesday
Greg Everett Quick and Classic Cycle Week 4:
Lifts:
* Power snatch - 70% x 1 x 5
* Power clean & jerk - 70% x 1 x 5
* Clean Pull - 90% x 2 x 3
Metcon: (for sprint Metcon do 5 rounds instead)
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts, 225 lbs men, 155 lbs women
12 Pull-ups
24 Double-unders
03-13-12 Tuesday
Greg Everett Quick and Classic Cycle Week 4:
Lifts:
* Snatch - 80% x 1 x 2, 85% x 1, 90% x 1
* Clean & Jerk - 80% x 1 x 2, 85% x 1, 90% x 1
* Front squat - 80% x 2, 85% x 1 x 2
-JD
03-12-12 Monday
Greg Everett Quick and Classic Cycle Week 4:
Lifts:
* Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
* Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
* Front squat - heavy single; 90% x 1
Metcon:
3 rounds:
5 high box jumps
15 pull-ups
Crossfit Games
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
03-09-12 Friday
Greg Everett Quick and Classic Cycle Week 3:
Lifts:
* Hang snatch (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
* Hang clean (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
* Heaving snatch balance - 4 x 1; add weight from last wk
Metcon:
10 1-arm KB swings/side
15 push-ups
10 1-arm KB swings/side
15 push-ups
03-08-12 Thursday
Greg Everett Quick and Classic Cycle Week 3:
Lifts:
* Clean & Jerk - 5 x 1 (~80-90%)
*Clean pull - 4 x 2
*Front squat - 5 x 1
Aim to add weight from what you used last week.
*Clean pull - 4 x 2
*Front squat - 5 x 1
Aim to add weight from what you used last week.
03-07-12 Wednesday
Greg Everett Quick and Classic Cycle Week 3:
Lifts:
* Power clean + power jerk - 75%, 80%, 80%+ x 3
* Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR
On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.
Metcon:
4 rounds
10 burpee box jumps
10 hanging leg raises
* Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR
On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.
Metcon:
4 rounds
10 burpee box jumps
10 hanging leg raises
03-06-12 Tuesday
Greg Everett Quick and Classic Cycle Week 3:
Lifts:
* Snatch - 5 x 1 (~80-90%)
* Snatch pull - 4 x 2
* Pause back squat - 5 x 1
Metcon: 50's Chipper
*50 pull-ups
*50 push-ups
*50 sit-ups
* Snatch pull - 4 x 2
* Pause back squat - 5 x 1
Metcon: 50's Chipper
*50 pull-ups
*50 push-ups
*50 sit-ups
03-05-12 Monday
Greg Everett Quick and Classic Cycle Week 3:
Lifts:
Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
Front squat - heavy single; 90% x 1 x 2
Metcon: for 5 mins (adapted from Catalyst)
For 5 minutes:
5 power clean (135/95)
5 push press (135/95)
5 bent row (135/95)
-JD
03-03-12 Saturday
Crossfit Open Games Workout 2
Click Link for details
"Workout 12.2"
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
-30 Snatch (M 75 / F 45 lbs)
-30 Snatch (M 135 / F 75 lbs)
-30 Snatch (M 165 / F 100 lbs)
-Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
-JD
Click Link for details
"Workout 12.2"
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
-30 Snatch (M 75 / F 45 lbs)
-30 Snatch (M 135 / F 75 lbs)
-30 Snatch (M 165 / F 100 lbs)
-Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
-JD
03-02-12 Friday
Greg Everett Quick and Classic Cycle Week 2:
Lifts:
-Clean & Jerk - 5 x 2(~75-85%)
-Clean pull - 4 x 3
-Front squat - 4 x 2
-JD
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