FOREST GAMES: EVENT 2

CrossFit 4/25/15:

 

Barbell and Oly Club:

Strength Bias:
Deficit Squat Snatch 6x1 at 75% 1RM
Rest as needed between sets.

 6 singles at 75% of 1RM Snatch. 3-4 inch deficit. Level load across all sets. Linear progression each week. Target 5# increase / week if work sets are below 220#. Target 10# increase / week if work sets are above 220#.

Strength Bias:
Power Clean 1x1 at 75% 1RM
Power Clean 1x2 at 70% 1RM
Power Clean 1x2 at 70% 1RM
Power Clean 1x2 at 70% 1RM
Rest as needed between sets.

 Work to 75% of your 1RM Clean & Jerk for a single. Then 3 drop sets. All drop sets at 20# down if your single is below 245#. All drop sets at 30# down if your single is above 245#. Linear progression each week. Target a 5# increase / week if your single is below 245#. Target a 10# increase / week if your single is above 245#

Strength Bias:
Deadlift 1x1 at 90% 1RM
Deadlift 1x99 at 85% 1RM
Rest as needed between sets.

 Work to 90% of 1RM Deadlift for a single. Then 1 set of max reps. For your set of max reps, drop 30# if your single is below 330#. Drop set at 45# down if your single is above 330#. Target a 10# increase each week if your single is below 330#. Target a 20# increase each week if your single is above 330#.

Strength Bias:
Cal Strength Extension 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.