CrossFit 4982: Thursday 170824

Strength
EMOM x 15
Power Clean + Front Squat + Jerk (80%*)
*80% of Jerk 1RM

Conditioning
3 Rounds for time:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Bar Facing Burpees

Extra Work
Gymnastics Conditioning
Strict Deficit Handstand Push-ups
6 Strict
rest 1:00
5 Strict
rest :45
4 Strict
rest :30
3 Strict
rest :15
3 Strict

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170823

Back Squat
E3MOM x 9
5 reps @ 75%

Conditioning
For time:
21–15–9
Deadlift* (315/225)
Box Jump (30/24)
* Scale to ≤75% of DL 1RM

Extra Work
Hang Power Clean
3 x 3 @ 70%

Clean Pull
3 x 3 @ 80%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170822

Barbell Conditioning
EMOM x 8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row/Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row/Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row/Bike in time remaining

Extra Work
Gymnastics Conditioning
3 Sets* of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170821

Barbell Complex
EMOM x 9
Snatch Pull + Power Snatch + Overhead Squat (70%)

Conditioning
For Time:
21–15–9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Extra Work
Gymnastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Rowing – 1100 cal/hr (men) 750 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170818

Conditioning
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Extra Work
Front Squat
E3MOM x 15
4 reps @ 85%

Gymnastics Conditioning
21 Strict HSPU
rest 1 min
18 Strict HSPU
rest :45
15 Strict HSPU
rest :30
12 Strict HSPU
rest :15
9 Strict HSPU

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170817

Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

Conditioning
3 Rounds for time:
500 Meter Row
15 Burpee Box Jump Overs (24/20)

Extra Work
Gymnastics Conditioning 3 Sets* of:
5 Strict C2B
5 Kipping pull-ups
5 Bar Muscle-ups
rest as needed between sets
* the goal is to complete the entire giant-set without coming off the bar

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170816

Barbell Conditioning
EMOM x 6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Bar-facing Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Bar-facing Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Bar-facing Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Bar-facing Burpees
Max Thrusters (135/95)

Extra Work
Gymnastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” rowing – 1000 cal/hr (men) 700 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170815

Push Press
EMOM x 5
5 reps @ 70%
*Estimate as 90% of Jerk

Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes-to-Bar

800 Meter Run

5-10-15
Kettlebell Swings (70/53)
Toes-to-Bar

Extra Work
Power Snatch
5 x 5 @ 70%

Snatch Pull
4 x 2 @ 110%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170814

Power Clean + Power Jerk
E2MOM x 12
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%

Conditioning
3 Rounds for time:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

Extra Work
Clean Pull
4 x 2 @ 110%

Back Squat 5 x 5 @ 85%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170811

Front Squat
E3MOM x 15
5 @ 83%

Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Extra Work
Rowing Benchmark
For Time:
100 Calories

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 170810

Gymnastics Benchmark
Ring Muscle-Ups:
Max Unbroken Reps

— Rest 10 minutes —

Strict Handstand Push-ups
Max Unbroken Reps

Conditioning
Teams of 3:
10k Row
*Athletes change every 250m

Extra Work
Run Benchmark 1 Mile Time Trial

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 170809

Push Press
E2MOM x 10
4 @ 80%
*If PP 1RM is unknown, calculate from 90% of Jerk 1RM

Conditioning
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (20/14)
*Wall Balls start on the 0:00

Extra Work
Power Clean
5 x 4 @ 80%

Power Jerk
5 x 3 @ 80%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 170808

Barbell Benchmark
For Time:
30 Clean & Jerks (185/135)

Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Extra Work
Snatch
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
3 x 1 @ 90%

Snatch Pull
4 x 3 @ 107%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 170807

Back Squat
E3MOM x 15
5 @ 83%

Conditioning
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Extra Work
Midline Benchmark
For Time:
75 GHD Sit-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 170804

Conditioning
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170803

Strength
Front Squat
E3MOM x 15
5 @ 80%

Conditioning
“Diane”
21–15–9
Deadlifts (225/155)
Handstand Push-ups

Extra Work
Gymnastics Conditioning
5 sets of:
5 Weighted Strict C2B
5 Kipping C2B
5 Bar Muscle Ups

rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar. Use dumbbell between your legs and drop the weight after five reps without coming off the bar.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170802

Strength
EMOM x 10
Odd: 3 Power Cleans @ 80%
Even: 3 Power Jerks @ 80%
*Calculate percentages from lesser of clean or jerk

Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

Add (1) Power Clean per round

Extra Work
Gymnastics Conditioning
5 Legless Rope Climbs
rest 2 min
5 Legless Rope Climbs
rest 1:30
4 Legless Rope Climbs
rest 1:00
3 Legless Rope Climbs
rest :30
3 Legless Rope Climbs

Rowing Conditioning
50-40-30-20-10-20-30-40-50 Calories
rest half the time you worked between sets

CrossFit 4982: Tuesday 170801

Conditioning
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

*Bergeron Beep Test: 7 Thrusters (75/55) + 7 Pull-ups + 7 Burpees

Gymnastics Conditioning
15 Strict HSPU
1 min rest
15 Strict HSPU
:45 rest
12 Strict HSPU
*doesn’t have to be unbroken

Extra Work
Snatch
3 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
3 x 2 @ 85%

Snatch Pull
4 x 3 @ 105%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170731

Stamina Builder
E3MOM x 15
5 Back Squats @ 80%
5 Ring Muscle ups or 10 Pull-ups

Conditioning
5 Rounds for time:
400m Run
15 Power Snatches (75/55)

Extra Work
Midline
60 GHD Sit-ups
60 Hip Extensions
40 GHD Sit-ups
40 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170728

Front Squat
E2MOM x 6
5 @ 70%

Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

Extra Work
Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
5 Legless Rope Climbs
1:30 rest
4 Legless Rope Climbs
1:00 rest
3 Legless Rope Climbs
0:30 rest
2 Legless Rope Climbs