CrossFit LoDo – Denver Colorado
3-Day Program
Day 1: (Varied Strength & Lift emphasis)
Snatch (floor) 2×2 @80%, 3×1 @85%, 3 x1 @85%, 2 X1 @ 87.5%, 2 x1 @ 90%,
Snatch Pulls (three position ((1) below knee, (2) knee, (3) hip)); 6×2 @ 100% of max
Hang Clean + Front Squat + Jerk; (1+1+1) ; 3 sets @ 85%
Front Squat; 3×4 @ 82.5%
Muscle Snatch; 4×3 @ 70%
Jumps with barbell on back 3×5
RDLs or Back extensions 3×10
Core work
Day 2: (Varied Strength and Lift emphasis)
Snatch 10×1 @ 85% hang snatch; one every 45 Seconds
Clean & Jerk 8×1 @ 87.5%; one a minute on the minute
Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)
*hold one second each position
Push Press; 5×2@ 85% of max push press
Core work
Day 3: (Varied Strength and Lift emphasis)
Snatch; 4×1 @ 95%
Clean & Jerk; 3×1 @ 95%
Clean Pulls 4×3 @ 100%
Back Squat; 6×3 @ 80% (Can move to a fourth day if you feel tired, squats should be good and easy)
Jumps with barbell on back 3×5
RDLs or back extensions; 3×10
Core Work
Day-2 Program
Day 1:
Snatch 10×1 @ 85% hang snatch; one every 45 Seconds
Clean & Jerk 8×1 @ 87.5%; one a minute on the minute
Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)
Snatch pulls 4×3 @ 95-100% of max snatch
Clean Pulls stop after start (break off ground and hold, ½ inch) 4×2 @ 95-100% of max clean
Heavy kettlebell swings (Russian style) 6×6
Back Squat 6×2 @ 85% (*only if necessary & have energy)
Core work
Day 2:
Snatch; 4×1 @ 95%(NOT one every minute)
Clean & Jerk; 5×1 @ 95% (NOT one every minute)
Clean Pulls; 4×3 @ 100%
Front Squat; 5×3 @ 90%
Muscle Snatch; 6×2 @ 75%
jump up with barbell on back 3×5
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