Week 8/10  

Week 8 of this 10 week cycle. 

Once this 10 week block is complete, we will then focus on preparing for the CrossFit Open which will now always be held in October moving forwards. There will be some testing on weeks 9 & 10 to track progress. This week we do have a 1RM Deadlift test to kick things off on Saturday.

Overview for this week: 

Monday: Heavy Clean Complex

Tuesday: Push Jerks 

Wednesday: Muscle ups / strict pull ups + aerobic EMOM 

Thursday: Front squats  

Friday: Snatch complex / Pairs workout  

Saturday: Deadlift 1 rep max 

Sunday: Olympic lifting class / Rest day 

MONDAY 12^th AUGUST  

STRENGTH/SKILL: 

Clean complex 

15 minutes to establish a heavy weight for the day in the complex. 

Rest as needed between efforts. 

1 power clean + 1 hang squat clean 

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WOD: 

10 minute AMRAP 

3,6,9,12,15… etc.. 

Front squat 70/45kg 

HSPU 

(Bar must be cleaned from the floor for the front squats)

TUESDAY 13^th AUGUST 

STRENGTH/SKILL:

Push jerk / Split jerk

7 sets of 1 @ 90-95% of 1RM 

(1-1-1-1-1-1-1) 

Build up to 90% of 1RM push jerk first, and then all 7 sets will be at the same weight. Not a build. 

Rest at least 90 seconds between sets. 

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WOD: 

6 rounds for time 

20 DB hang power snatch 22.5/15kg (10 each arm)

100m run 

10 burpee over box 24”/20” 

WEDNESDAY 14^th AUGUST 

GYMNASTICS: 

E2MOM 12 for quality 

Min 0-2: 1-6 ring/bar muscle ups –OR– 1-6 Strict pull ups

Min 2-4: 20-30 second hollow hold + 20-30 second arch hold 

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WOD: 

16 min EMOM 

Min 1: 10-15 calories row 

Min 2: 10-15 push ups 

Min 3: 10-15 calories bike 

Min 4: 10-15 sit ups 

THURSDAY 15^th AUGUST 

STRENGTH: 

Front Squats 

8 sets of 1 rep 

All reps @ 90-95% of 1RM. Not a build. 

Build to 90% first then complete the 8 sets.

(1-1-1-1-1-1-1-1) 

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WOD: 

For Time 

50 Power cleans 50/35kg 

40 Goblet box step ups (20 each leg) 24/16kg 24/20” 

30 Shoulder to overhead 50/35kg  

Can alternate the step ups, or do all reps on one leg first then switch. 

FRIDAY 16^th AUGUST 

Snatch complex 

15 minutes to establish a heavy weight for the day in the complex. 

Rest as needed between efforts. 

1 power Snatch + 1 hang squat snatch 

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PARTNER WOD: 

18 minute AMRAP  

You go, I go style. 1 full round each, only 1 person working at a time.

30 DU  

15 Wall balls 9/6kg  

SATURDAY 17^th AUGUST 

STRENGTH: 

Deadlift 1 REP MAX 

Must be a good rep, solid technique throughout. Check back to last week for a guidance on the weight to aim for.

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WOD: 

3 rounds for time 

400m run / 500m row / 25 cals bike (can’t change during WOD)

21 walking lunges 

15 pull ups 

9 burpees 

SUNDAY 18^th AUGUST 

Rest day or Olympic lifting class