Week 6/10  

Week 6 of this 10 week cycle. 

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Overview for this week: 

Monday: Cleans  

Tuesday: Push Jerk 

Wednesday: Strict MU Strength & Death by… 

Thursday: Front squats & Barbell WOD 

Friday: Snatch 

Saturday: Deadlift & Team of 3 

Sunday: Olympic lifting class / Rest day 

MONDAY 29^th JULY 

STRENGTH:

Cleans 

A – Clean technique primer / warm up 

B – Build to 80% of 1RM 

C- E2MOM 8 

2 – 3 cleans @ 80-85% (Aim for great reps, no misses) 

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WOD: 

13 minute AMRAP 

10 Pull ups 

15 Kettlebell swings 24/16kg 

20 Box jumps 24/20” 

TUESDAY 30^th JULY 

STRENGTH: 

Push jerk 

Find a heavy 3 Push jerk for the day (15 minute cap) 

After all the strict press and push pressing over the last 5 weeks, we now move onto the Push Jerk. This will then lead into split jerks towards the end of the cycle. Overhead stability is super important in CrossFit, and strong, healthy shoulders are a must. 

Do your shoulder mobility/stability exercises your Hybrid coach prescribes you if overhead work is tough for you! 

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WOD: 

3 rounds for time 

200m run 

20 Single arm OH Alternating Stepping lunges (10 each arm) 22.5/15kg 

10 wall balls 9/6kg 

WEDNESDAY 31^st JULY 

GYMNASTICS STRENGTH: 

Strict muscle up strength 

EMOM 6 

Min 1: 5-10 strict pull ups (scale to eccentric) 

Min 2: 10-20 second straight arm ring support 

Rest 3-5 minutes 

EMOM 6 

Min 1: 10-15 False grip ring rows 

Min 2: 10-12 incline push ups (feet on box) 

WOD: 

Death by….. Burpees 

EMOM for as long as possible. 

1 Rep in the first minute 

2 Reps in the second minute 

3 Reps in the third minute 

Etc… until can no longer complete the desired reps within the minute. 

THURSDAY 1^st AUGUST 

STRENGTH: 

Front squats 

5 sets of 3 reps @ tempo 22X1 

Aim to build over the 5 sets. 

(Check back to 2 weeks ago to see what weight you finished on for 4 reps. Increase weight if you can.) 

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WOD: 

For Time 

Buy in 100 DU’s / 200 SU 

21 Hang power cleans  

21 Push jerk 

15 Hang power cleans 

15 Push jerk 

9 Hang power cleans 

9 Push jerk 

Check out 100 DU’s / 200 SU 

Rx weight: 50/35kg 

FRIDAY 2^nd AUGUST 

STRENGTH: 

Snatch 

A – Snatch technique primer & warm up 

B – Build to 80% of 1RM 

C- E2MOM 8 

2 – 3 snatches @ 80-85% (Aim for great reps, no misses) 

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WOD: 

7 rounds for time 

7 HSPU 

14 Air squats 

7 T2B 

SATURDAY 3^rd AUGUST 

STRENGTH: 

Deadlift 

A – Deadlift warm up, posterior activation & technique overview 

B – Build up to a heavy 3 reps @ tempo 2021 (Different tempo to last few weeks. Aim to go heavier than 2 weeks ago) 

Must be good reps, solid technique throughout. 

Tempo = 2 seconds down controlled, 0 at the bottom, 2 up, 1 at the top. 

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WOD: 

20 min AMRAP 
In teams of 3, accumulate as many calories on bike/row as possible in the 20 minutes. 

 
Every time you get off bike/row perform: 

8 push ups 
 
Score will be total calories! 

SUNDAY 4^th AUGUST 

Oly lifting class 4pm