Saturday 11/16/2019

BIONIC CrossFit – CrossFit

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Warm-up

Coaches Choice

WOD

Metcon (Time)

Team Triple Three

As a team of 3, complete in order:

3000 m Row

600 Double Unders

9000 m Bike
Split work as needed

Saturday 11/16/2019

Saturday 11/16/2019

BIONIC CrossFit – Barbell Conditioning Class

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Individual Skill

Pause clean + jerk

1 clean + 1 jerk

* pause in the bottom of squat on the clean, pause in power position (dip) for jerk, pause in receiving position on jerk. Each pause is 3 secs.

5 sets @ load that you can maintain perfect technique

Saturday 11/16/2019

Friday 11/15/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

WOD

Metcon (Time)

50 Double KB shoulder to overhead 35/26


50 DB power cleans 50/35


40 Toes to bar


40 HSPU


30 Front Squats 225/155


30 Burpee Box jump overs
24/20


*20 min time cap

*1 sec added to time for each rep not completed.
Goal: 15-18 mins

KB shoulder to overhead:

*this should be a lighter weight today. If fresh we could do 20-25 reps.

DB Power clean:

*moderate weight that we can get thru the 50 reps in 5-5 sets with quick breaks

T2B (Scale: Hanging knee rasies/ HSPU (scale: abmat, H.R. push ups, Pike press)

*we should be picking a scale today or rep scheme that we can get thru these two movements in no more than 2-3 mins for each movement.

Front squats:

*can be take from the rack or the floor. We should be picking a weight today that feels heavy but we can do for a hard set of 10 reps fresh.

Performance/Sport Program (PSP)

Power snatch + 2 OHS (3 sec pause at bottom of squat)


4 sets:

@ 70% x 2, 75% x 2


WOD:

50 Double KB push press 35/26


50 DB power cleans 50/35


40 Toes to bar


40 HSPU


30 Front Squats 225/155


30 Burpee Box jump overs
24/20

Friday 11/15/2019

Wednesday 11/13/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

WOD

2k Row (Time)

Max Effort 2k Row
BENCHMARK: last two time completed on 06/04/2019 and 01/22/2019

Accessory

3-4 sets:

100 ft Suit case carry (50ft LA / 50ft RA)


6/6 Single leg lateral step ups (3 sec eccentric)


10 Standing ring walkouts

*not for time – we want good controlled movement

Performance/Sport Program (PSP)

Pause / eccentric back squats:


6 x 3 @ challenging load across all sets

5 sec eccentric, 3 sec hold in bottom, 1/4 squat into drive up



Cluster:
5 x 3 @ 70% of 1RM C&J


*every .90 secs 



Pause Clean pull


4 x 2 @ 90% of 1RM clean

*pause just off floor, pause at knees- 3 sec pause each position – high pull 



Conditioning:


2k row

Wednesday 11/13/2019