Friday October 3rd, 2014

Fitness:

A. Snatch grip BN push press + OHS (3+1) x 3 sets.. OHS tempo is 35x1

B. Front Squat - x 3 x 3
+
7 minute amrap
10 x wall ball
8 x plank walk outs
6 x burpees

finisher:
weighted plank hold x 30 sec.  x 3 sets

Performance:

A. Snatch grip BN push press + OHS (3+1) x 3 sets.. OHS tempo is 35x1

B. Front Squat - build to a tough 3 RM in 3 attempts.  Build this quick

+

8 minute amrap
5 x hang squat clean @ 135/95
4 x T2B
3 x burpee over the barbell

*may choose to sub 1k row for time.

*scale up to 155/105 if you can.  And warm this up really good. Treat it like a competition WOD with your warm-up.

finisher:
 weighted plank hold x 30 sec.  x 3 sets

“sweat sesh”
1 minute AD @ tough effort
1 minute rest
x14




A note about the programming :
First off, my goal is not to confuse, but to give more options.

 In this fitness journey we are always seeking to learn, discover, explore etc., As such we are giving plenty of options and paths for our athletes. I'll try to explain below.

Every day we will have Fitness, Performance and a "sweat sesh."  You will choose one of the workouts.

Performance is set up to challenge our best, strongest athletes. It is for those that want to be competitive and want to train for CrossFit as a sport. It will train and test ALL those things that are important for success in CrossFit.

Fitness is very similar to Performance. You will notice many of the same principals and ideas. However  we will not see the heavier, more complex movements here. Stay here, learn, make progress, get fit.

The sweat sesh is just that, a session to get you moving and get you sweating. No barbells, no gymnastics, minimal eccentric loading (no soreness!) This is a substitute for the workout of the day. Or for those that would like to do 2 workouts in the same day, this could be done.


In the end, don't be afraid to explore, work on weaknesses, tweak workouts to fit your goals etc., Remember have fun, be safe, it's just exercise.