CrossFit 4982: Wednesday 171213

Hang Power Clean
Build to a heavy triple
* 15 minutes
* drop each rep

Conditioning
“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Extra Work
25 minute recovery effort
Athlete’s choice on bike or row

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171212

Press
EMOM x 5
5 @ 75%

Conditioning
8 Rounds, on the 3:00
21/15 Calorie Row
5 Bar Muscle-ups

Extra Work
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171211

Back Squat
EMOM x 5
5 @ 75%

Conditioning
“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes-to-bar

Extra Work
Ring Muscle-ups
3 Rounds, not for time:
30/24 Calorie Row
2 sets of 25% Max Unbroken Muscle-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171208

Stamina Builder
E2MOM x 10 minutes
10 Chest-to-bar Pull-ups + 3 Hang Squat Snatches*

* 75% of 1 rep max

Conditioning
Teams of 3
AMRAP 20:
7 Snatches (95/65)
10/7 Calorie Row
7 Burpees over Barbell

* Full rounds, then switch

Extra Work
Deadlift
3 Sets of 20:
Unbroken Deadlifts (225/155)

* Rest as little as needed between rounds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171207

Conditioning
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Extra Work
Overhead Complex
Build to a Heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171206

Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

* Barbell: (155/105)

Conditioning
“Johnny”
Buy-in: 1,200m Run
2 Rounds
19 Calorie Row
87 Double Unders
7 Rope Climbs
Cash-out: 1,200m Run

Extra Work
Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
10 Glute Ham Raises + 15 Hip and Back Extensions

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171205

Gymnastic Pressing
Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

Conditioning
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

Extra Work
Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-ups
50 Abmat Sit-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171204

Front Squat
15 minutes to build to a heavy double

Conditioning
30 Pull-ups
50 Thrusters (65/45)
70/50 Calorie Row

Extra Work
Ring Muscle-ups
AMRAP 1:00
* Benchmark test. Does not need to be unbroken

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171201

Strength
On the 2 minutes x 12
Front Squat
Rounds 1–3: 3 @ 80%
Rounds 4–6: 1 @ 85%

Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Extra Work
Conditioning
On the Minute x 9
7/5 Calorie Assault Bike
2 Squat Snatches (75%)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171130

Condtioning
“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike or Row
60 Thrusters

Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105

Extra Work
Snatch
3 Position Squat Snatch
3 Sets @ 70%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171129

Weightlifting
On the minute x 10
1 Power Clean + 1 Push Jerk

Conditioning
“Gwen Biathalon”
15 Clean and Jerks (135/95)
400 Meter Run
12 Clean and Jerks (135/95)
400 Meter Run
9 Clean and Jerks (135/95)
400 Meter Run
* Every break, 400 Meter Run

Extra Work
Front Squats
1 Pause Front Squat + 1 Front Squat
70%
73%
76%
76%
76%
* rest as needed between sets

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171128

Conditioning
“2k Test”
For time:
Row 2,000m

Extra Work
Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Toes to Bar

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171127

Back Squat
On the 2 minutes x 12
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

Conditioning
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Extra Work
Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171124

Black Friday Fun

AMRAP 24

In Teams of 2:

Partner 1 - 3/3, 6/6, 9/9, etc. Kettlebell Swings/Burpee Box Jump Overs

Partner 2 - 400 m Run/500 m Row/40/30 Cal Assault Bike

Partner 1 works while Partner 2 runs. Partner 2 picks up where Partner 1 left off, and Partner 1 runs.

CrossFit 4982: Thursday 171123

Happy Thanksgiving

There will be no classes today.
Have a great time with your friends and family!

Home WOD
10 rounds for time
10 Push-ups
10 sit-ups
10 Air Squats

CrossFit 4982: Wednesday 171122

Strength

Snatch

With a running clock:

0-3 - Heavy Triple High Hang Power Snatch

3-6 - Heavy Double Low-Hang Power Snatch

6-9 - Heavy Single Snatch

Conditioning

AMRAP 13

30 Bar-Facing Burpees

30 Chest-to-Bar Pull Ups

30 Cal Row

30 Handstand Push Ups

Extra Work

Midline

Not For Time

30 Strict Toes to Bar

45 GHD Sit Ups

60 Ab Mat Sit Ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFIt 4982: Tuesday 171121

Gymnastic Pressing
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

Extra Work
Midline
2:00 L-Sit
Every break: 10 GHD Sit-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171120

Overhead Squat
E2MOM x 10 min
3 @ 75%

Conditioning
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Extra Work
Gymnastics
3 x 2–5 Strict Muscle-ups
* Rest 1:00 between rounds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171117

Back Squat
E3MOM x 15
3 reps @ 85%

Conditioning
For Time:
50/40 Calorie Bike
40 Toes-to-bar
30 Dumbbell Squat Snatches (50/35)

Extra Work
Weightlifting
Running Clock…
5 Minutes to find Heavy Single Push Press
5 Minutes to find Heavy Single Push Jerk
5 Minutes to find Heavy Single Split Jerk
10 Minutes to find a Heavy Back Squat Triple

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171116

Press Complex
E2MOM x 10 min
2 Strict Presses + 3 Push Presses + 5 Push Jerks
*All complexes at 80% of Strict Press

Conditioning
Alternating Tabata x 16

20 Seconds Back Squats (45/35)
10 Seconds Rest
20 Seconds Double Unders
10 Seconds Rest

Extra Work
Conditioning
8 Rounds:
20 Seconds Calorie Row
10 Seconds Rest

*Programming modified from Ben Bergeron’s CompTrain