Well here goes the innaugural post of Deep Performance Crossfit Programming. As promised this will complete the 10 week pre-Bulgarians cycle we have started leading right into a 6-week Bulgarian style cycle. The conditioning and auxiliary work will be provided to compliment the CNS and Adrenal battery you will be experiencing over the next 6 weeks.
I hope yall are ready for this. Enjoy the rest of this week. We will all be happy and excited next week when we PR our squats. Then the black hole will hit. Long aerobic threshold conditioning pieces and high intensity, low volume lifting. Prepare for it.
A) Snatch: (%/reps*sets): 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1*3 sets, rest 90 sec- 2 min between sets
B) Snatch High Pull to sternum height: 90-100/3*3 sets, rest 60 sec between sets
C1) Heaving Snatch Balance + OHS: 80-90/3+3 *max based off snatch max, on snatch balance, dip, drive, and drop and be sure to move your feet, Rest 60 sec
C2) GHD Situps: Max reps in 60 sec, rest 2 min
3 Rounds For Time:
10 Burpees To Plate
20 FR Walking Lunge (95/65)