CrossFit 4982: Friday 170721

Barbell Conditioning
EMOM x 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

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

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 170720

Front Squat
E2MOM x 10
4 @ 78%

Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
...

Extra Work
Gymnastics Conditioning
6 Strict Deficit HSPU
rest 1 min
5 Strict Deficit HSPU
rest :45
5 Strict Deficit HSPU
rest :30
4 Strict Deficit HSPU
rest :15
3 Strict Deficit HSPU
*doesn't have to be unbroken

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 170719

Power Clean & Power Jerk
E2MOM x 10
5 @ 75%

Conditioning
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Extra Work
Gymnastics Conditioning
4 sets of:
3 Weighted Strict C2B
3 Kipping C2B
3 Bar Muscle Ups
rest as needed between sets

Push Press
5 x 5 @ 77%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 170718

Barbell Conditioning
EMOM x 8
Minutes 1-4: 4 Snatches (185/135)
Minutes 5-8: 6 Clean and Jerks (185/135)

Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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

Snatch Pull
3 x 4 @ 100%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 170717

Gymnastics Conditioning
Ring Muscle Ups:
4 x 60% of max unbroken
rest :60 between sets

Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Extra Work
Back Squat
5 x 6 @ 78%

Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 65%
3 + 1 @ 70%
3 + 1 @ 75%
3 x 2 + 1 @ 80%

Clean Pull
4 x 3 @ 100%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Friday 170714

Barbell Conditioning
EMOM x 10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (115/80)

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

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982 Thursday 170713

Front Squat
E2MOM x 10
4 @ 75%

Conditioning
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Row
30 Double Unders

Rest 1:00 between rounds

Extra Work
Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 65%
3 + 1 @ 70%
3 x 3 + 1 @ 75%

Clean Pull 4 x 3 @ 95%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982 Wednesday 170712

Push Press
E3MOM x 15
5 @ 75%

Conditioning
15-12-9-6-3
Deadlifts (225/155)
Toes-to-bar

Extra Work
Power Clean
5 x 3 @ 75%

Power Jerk
5 x 3 @ 65%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982 Tuesday 170711

Gymnastics Conditioning
18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15
6 Strict HSPU
*Doesn't have to be unbroken

Barbell Conditioning
EMOM x 8:
Minutes 1-4: 3 Snatches (75%)
Minutes 5-8: 5 Clean and Jerks (60%)

Extra Work
Back Squat
5 x 6 @ 75%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982 Monday 170710

Gymnastics Conditioning
Muscle-ups:
5 x 50% of max unbroken, :50 rest

Conditioning
4 Rounds for Time:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35)

Extra Work
Snatch
Triples at 60%, 65%, 70%
3 x 3 @ 75%

Snatch Pull
5 x 6 @ 75%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982 Friday 170707

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Barbell Conditioning
EMOM x 8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Conditioning
For Time:
600m Run
25 Power Snatch (115/85)
5 Rope Climbs
600m Run
25 Clean and Jerks (115/85)
5 Rope Climbs

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

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Thursday 170706

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Back Squat
E2MOM x 12
5 @ 77%
1 @ 82%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%

Conditioning
3 Rounds for time:
75 Double Unders
50 Air Squats
25 Russian Kettlebell Swings (70/53)

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

Clean & Jerk
2 + 1 @ 60%
2 + 1 70%
2 x 2 + 1 @ 75%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Wednesday 170705

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Gymnastics Conditioning
4 x 18 C2B Pull-ups
Rest 1:00 between

Conditioning
5 Rounds for time:
"X" Thrusters
200m Run

RD 1: 15 Reps (115/80)
RD 2: 12 Reps (135/95)
RD 3: 9 Reps (155/105)
RD 4: 6 Reps (185/135)
RD 5: 3 Reps (205/145)
*Change weights after each round

Extra Work
Halting Clean Deadlift
5 x 5 @ 75%
*To Mid-hang with 3 sec pause

Rowing Conditioning
10 Rounds:
25 calories
Rest :45 between rounds

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Tuesday 170704

Independence Day 2017

Morrison

50-40-30-20-10 Reps For Time
Wallballs (20/14)
Box Jumps (24/20in)
Kettlebell Swings (53/35)


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

CrossFit 4982 Monday 170703

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Barbell Conditioning
EMOMx6:
Minutes 1-3: 4 Snatches (60%)
Minutes 4-6: 6 Clean & Jerks (same load as snatch)

Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Work
3 Rounds NOT for time:
15 Glute Ham raises
15 GHD Sit-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Friday 170630

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Snatch
15 minutes to find today's 1RM

Conditioning
5 Rounds for time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

Extra Work
Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
5 Strict Deficit HSPU
Rest :45
4 Strict Deficit HSPU
Rest :30
3 Strict Deficit HSPU
Rest :15
2 Strict Deficit HSPU
*Doesn't have to be unbroken

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Thursday 170629

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Barbell Conditioning
EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Conditioning
For Time:
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

Extra Work
Front Squat
3 x 3 @ 70%

Gymnastics Conditioning
6 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Wednesday 170626

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
Each min: 5 Deadlifts (225/155)
*start with wallballs

Aerobic Conditioning
6 Rounds:
20/18 Calorie Row
400m Recovery run (5–6/10 perceived effort)

Extra Work
Power Clean
3 x 2 @ 65%

Clean Pull
3 x 3 @ 100%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 Tuesday 170627

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Conditioning
For Time:
35/25 Calorie Bike
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)

Extra Work
Back Squat
3 x 3 @ 70%

*Programming modified from Ben Bergeron's CompTrain