131220: Deep Performance First Post

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



3 Rounds:

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:
500m Row
10 Burpees To Plate
20 FR Walking Lunge (95/65)
30 DU’s


10 responses to “131220: Deep Performance First Post

  1. Pingback: A New Season: Deep Performance and Barbell | Glory·

  2. I want to focus on WL to get stronger and faster. But I also want to stay fit. Any risk/harm in following Barbell 3x/week and Performance 2x/week?

    I’ve been a follower on TOW for a long time and always struggled with the idea of exercising for points. Your programming seems like a great way to keep the focus on WL but also stay fit. Thanks for keeping this going. For those of us in our garages and basements, it’s a tremendous service. Thank you.

    A) 150,170,185(miss 2nd),195,210,220,230(missed 1&3)
    B) 230

    C1) 205
    C2) 27,28,32

    stationary lunges

  4. F/5’4/150/ age 25
    A) 95-115-120-125-130-145-150 no misses
    B) 160

    C1) 135 no misses
    C2) 76 GHD

    FR lunges with 85lbs

  5. 39/6’2″/200#

    A. Off 90kg. No misses until 95%. Missed at 85, made 82, missed 85. Disappointing.

    B. 90kg

    C1. 80kg
    C2. 63 Total

    Conditioning: !6:35. It was a long walk to the rower 🙂

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