Be CrossFit

Strength: EmOM x 12

Min 1-4: Empty Bar
3- Strict Press
3- Push Press
3- Push Jerk

Min 5-12: 65-80%
2- Push Jerks

WOD:
3 Rounds
21- A. kBS 50/35
12- DB Thrusters (50/35)

3:00 Rest

3 Rounds
12- DB Thrusters
21- A KBS

Strength: Sn**ch

Every :75 x 15 Sets

Set 1-3: Coach B Sn**ch Warm Up
Set 4-8: Power Sn**ch Complex
Set 9-15: Power Sn**ch + Burpee

~Coach B Warm Up:
From the knees with empty bar
3- Sn**ch Pull
3- Sn**ch High Pull
3- Muscle Sn**ch
3- Power Sn**ch

~Power Sn**ch Complex
@ 60-70% Power Sn**ch
1- Pause Sn**ch Pull (in shrug)
1- Floating Power Sn**ch
1- Pause Hang Power Sn**ch (in catch)

~Power Sn**ch + Burpee
@ 75-80% Power Sn**ch
1- Power Sn**ch
5- Burpees

WOD: For Time

500/400m Ski
21- Power Sn**ch (95/65)
500/400m Ski
15- Power Sn**ch
500/400m Ski
9- Power Sn**ch
500/400m Ski

**Sn**ches should not be in singles….aim
For 3 or less sets per sn**ch portion.
** All 95 # bars should be done with the green competition plates.

Strength: Front Squat / Back Squat
All reps based off Front Squat 1rm

Front Squat
5 x 4 reps @ 68-73%

Back Squat
5 x 2 reps @ 80-85%

WOD: Partner WOD

1600m C2

3 Rounds
30- GHD
15- Burpees (Over Bar)
12- Power Cleans @ 165/105

1600m C2

2 Rounds
30- GHD
15- Burpees ( To Rig )
9- Power Cleans @ 185/125

1600m C2

1 Round
30 GHD
15- Burpees (Pogo Sync)
6- Power Cleans @ 205/145

1600m C2

Engine day.

WOD:

Echo

@ 0:00-24:30
7 Rounds
2:30 On
1:00 Easy

@ 27:00-35:00
8 Rounds
:30 Hard
:30 Easy

***Goal is to hold the cadence you’ve been
using (+1 to +2 rpm)

Run
1 Round
800m Run (200m Walk)

3 Round
400m Run (100m Walk)

6 Round
200m Run (50m Walk)

3 Round
400m Run (100m Walk)

1 Round
800m Run (200m Walk)

Strength: Cleans

A: Complex Work

4 Sets @ ≈60%+
Clean Pull
Hang PC
Floating PC
PC

B: PC Strength work

5 Sets
2 Unbroken PC @ Build to 80%

WOD:

7 Rounds
7- Deadlift 225/155
7- HSPU

RX+: 275/185…. SHSPU
SX: Deadlifts should be around 55-60% 1rm
12 HR Pushups

Extra Credit: Jump Rope Work
Set a 10:00 Timer on your phone or watch
Work on double under Waves that are achievable for you specifically (total wave volume should be 150 or
Under)

5 - 10 - 15 - 20 Unbroken…. Complete the wave as quick as possible …. Rest briefly and repeat

If you have mastered dubs (have the ability to hit over 75+ unbroken) then alternate dubs and crossovers

If you don’t have dubs at all…. Use the same wave tactic with high slow single jumps, or alternate those with penguin taps

Strength: Jerk

Push Jerk
3 x 10 @ ≈60%

-into-

Split Jerk
5 x 3 Build to 75-80%

WOD: 15:00 Cap

10 Rounds
10- Wallballs
10- Toes to Bar

RX+

40-30-20-10
Wallballs
Toes to Bar

Extra Credit:

8 Super Sets
5- Dips
5- Strict Chin Ups

Week 3 of strength cycle

Strength: Sn**ch

A: Power Sn**ch Complex

4 Sets @ 60-70% (of PS)
Sn**ch Deadlift to power position (hip pocket)
Power Sn**ch from power position
Floating Power Sn**ch
Floating Sn**ch

B: Squat Sn**ch Strength

5sets of 1 Squat Sn**ch @ 73-78 #

WOD: Every 6:00 x 5 sets

20/16- Cal Row
15- Burpee BJ Overs
10- DB Sn**ch 70/50
**You don’t need to alternate arms for sn**ches today

(Video of the BB Complex)

Sn**ch Deadlift to Power Position + Power Sn**ch from power position + Floating Power Sn**ch to para Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.