Strength Conditioning/Speed Training Cycle: Week 3 of 5, Saturday

Prep
2 Rounds
Accumulate 1 Minute of Wall Facing Handstand Hold
Then 5 Complexes of:
1 Power Snatch
1 Hang Power Snatch
1 Drop Snatch
2 Tempo Overhead Squats (4 Second Negative)
Bar Weight (75/55)

Strength
15 Minutes to Work Up to a Max Snatch for the Day

Strength
Sumo Deadlifts
4 Sets of 5 Reps
As Heavy As Possible
Rest As Needed Between Sets

Conditioning
800 Meter Row
20 Power Cleans (135/95)
20 Box Jump Overs (24/20)
20 Air Squats
20 Russian Kettlebell Swings (70/53)

600 Meter Ski Erg
15 Power Cleans (135/95)
15 Box Jump Overs (24/20)
15 Air Squats
15 Russian Kettlebell Swings (70/53)

400 Meter Row
10 Power Cleans (135/95)
10 Box Jump Overs (24/20)
10 Air Squats
10 Russian Kettlebell Swings

300 Meter Ski Erg
5 Power Cleans (135/95)
5 Box Jump Overs (24/20)
5 Air Squats
5 Russian Kettlebell Swings (70/53)

Share This

Share this post with your friends!

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from CrossFit Unbreakable.

You have Successfully Subscribed!

%d bloggers like this: