CrossFit 4982: Friday 180216

Clean and Jerk
Build to a Heavy Single

Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

Extra Work
Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

*Programming modified from Ben Bergeron's CompTrain 

CrossFit 4982: Thursday 180215

Skill Development
Rowing

Conditioning
AMRAP 3:
50' Walking Lunge (no weight)
35 Abmat Sit-ups
Max Calorie Row

Rest 3 minutes

AMRAP 3:
50' Walking Lunge (25/15# plate overhead)
35 Abmat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50' Walking Lunge (35/25# plate overhead)
35 Abmat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50' Walking Lunge (45/35# plate overhead)
35 Abmat Sit-ups
Max Calorie Row

Extra Work
Back Squat
On the 0:00 – 10 Repetitions @ 70%
On the 2:00 – 8 Repetitions @ 74%
On the 4:00 – 6 Repetitions @ 78%
On the 6:00 – 4 Repetitions @ 82%
On the 8:00 – 2 Repetitions @ 86%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180214

Overhead Squat
Build to a heavy set of 10

Barbell Conditioning
Heavy Isabel
30 Power Snatches (155/105)

Extra Work
Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180213

Push Press
On the 2 minutes for 6 rounds
3 Push Press, climb from 75%

Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Press (115/85)
40 Kettlebell Swings (70/53)
50/35 Calorie Row

Extra Work
Strict Handstand Push-ups
Alternating on the minute x 8
Odd: 50 Double Unders
Even: 30 Seconds Max SHSPU

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180212

Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

Conditioning
“Elizabeth”
21–15–9:
Squat Cleans (135/95)
Ring Dips

Extra Work
Skills
For Time:
100 Double Unders
10 Bar Muscle-ups
80 Double Unders
8 Bar Muscle-ups
60 Double Unders
6 Bar Muscle-ups
40 Double Unders
4 Bar Muscle-ups
20 Double Unders
2 Bar Muscle-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180209

Thruster
Build to a heavy triple from the rack

Conditioning
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Extra Work
Conditioning
Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180208

Skill Development
Strict and kipping pull-ups

Gymnastics Benchmark
Choose one: Max Ring Rows
Max Strict Pull-ups
Max weighted Pull-up
Max Muscle-ups

Conditioning
500 Meter Row

Extra Work
Deficit Snatch Pulls (2″)
5×2 @ 90%

CrossFit 4982: Wednesday 180207

Conditioning
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Row
Max Power Cleans (185/135)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Row
Max Power Cleans (205/145)

Extra Work
Midline
50-40-30:
GHD Sit-ups
Good Mornings (empty bar)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180206

Back Squat
Build to a Moderately Heavy Single
Followed by:
On the 2 minutes:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

Conditioning
Last Ascent
15–10–5
Back Squat (225/155)
Box Jumps (24/20)
Extra Work
Strict Handstand Push-ups
AMRAP 3:
Strict Parallete Handstand Push-ups
Rest 1:00
AMRAP 3:
Strict Handstand Push-ups (4.5/3″)
Rest 1:00
AMRAP 3: Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180205

"Open Test"
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps
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
Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180202

Overhead Squat
Build to a heavy single

Conditioning
9–15–21:
Chest-to-Bar Pull-ups
Overhead Squats (95/65)

Extra Work
Climb
5 Legless Rope Climbs
4 Rope Climbs
3 Legless Rope Climbs
2 Rope Climbs
1 Legless Rope Climb

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180201

Skill Development
Toes-to-bar

Conditioning
AMRAP 12:
3 Toes-to-bar
3 Box Jumps (20/24)
6 Toes-to-bar
6 Box Jumps
9 Toes-to-bar
9 Box Jumps

Extra Work
4 Rounds:
30 Calorie Assault Bike
30 Abmat Sit-Ups
30 Kettlebell Swings (53/35)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180131

Weightlifting
3 Position Power Clean
Build to a heavy complex

Conditioning
3 Rounds:
15 Hang Power Cleans (115/85)
15 Barbell-facing Burpees

Extra Work
Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180130

Ring Muscle-Ups
AMRAP 1
Ring Muscle-Ups
Rest 1:00
AMRAP 1
Ring Muscle-Ups
Rest 1:00
AMRAP 1
Ring Muscle-Ups

Conditioning
21—15—9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Extra Work
Midline
Not for time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180129

Snatch
On the 2 minutes
1 Low Hang Squat Snatch + 1 Squat Snatch
2 x 2 reps @ 72%
2 x 2 reps @ 77%
2 x 2 reps @ 82%

*Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above the floor.

Conditioning
“Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

Extra Work Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180126

Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 70%
Minute 2 – 2 Power Snatches @ 75%
Minute 3 – 1 Power Snatch @ 80%
Minute 4 – Rest

Conditioning
“Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

Extra Work
Midline
Not for Time:
Accumulate 2:00 on the L-Sit
Every break: 10 AbMat Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180125

Skill Development
Thruster technique and cycling

Conditioning
For time:
15 Thrusters (95/65)
12 Thrusters (135/95)
9 Thrusters (165/115)
6 Thrusters (185/135)
3 Thrusters (205/155)

Extra Work
Row Recovery
3,000m Easy Row

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180124

“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Extra Work
Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180123

Clean and Jerk
EMOM x 10
Power Cleans + Push Jerk @ 75%

Conditioning
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

Extra Work
Midline
Nor for Time:
4 Sets:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180122

Back Squat
On the 2 minutes
5 reps @ 77%
2 reps @ 82%
5 reps @ 77%
2 reps @ 85%
5 reps @ 77%
2 reps @ 88%

Conditioning
3 Rounds:
21 Overhead Squats (95/65)
15 Calorie Row
9 Kipping Handstand Push-ups

Extra Work
Muscle-Up Conditioning
7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest

*Programming modified from Ben Bergeron's CompTrain