*New block of programming starts today. This will last 12 weeks until the beginning of January. Olympic Lifting 5 days/week, you’ll have 3 days of gymnastics work, and we’ll be building volume of traditional CrossFit conditioning over the next 12 weeks. Programming will be written out in two different sessions, they can be done in either order depending on where your priorities are.

WOD:

Session A:

1) Snatch: 4 sets of 3 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor between reps. All reps full Squat.

2) Snatch Pull: 4 sets of 3 @ 90%

Rest 2-3 minutes between sets. Reset on the floor between each rep, no T+G. Use straps if you need them/have them.

3) Back Squat: 5 sets of 6 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Stiff Leg Deadlift: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. This is not a Romanian Deadlift, it is a Stiff Leg, knee completely straight.

5) Sled Drag: 400m @ Bodyweight

Smooth and steady, focus on walking through your heels.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Kipping Pull-ups: 3 sets of 15-30 Unbroken Reps

Warm-up as needed. Rest 2-3 minutes between sets. Pick a rep count you can maintain for the 3 sets and that is a moderate effort. If you’ve been following this programming you haven’t done a Kipping Pull-up in 8 weeks, you don’t need to trash yourself. Whatever the rep count you choose you should have plenty in the tank left for more reps each set.

2) Rope Climb: 3 sets of Max Reps in 60 seconds

Rest 2 minutes between sets.

3) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Keep the movement strict.

4) 5 minute AMRAP:

30 Bar Facing Burpees

30 Power Cleans 135/95

30 Front Squats 135/95

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE