BST CrossFit Power program | |||
week 1-2 | |||
% from current max totals | |||
current | target | ||
clean and jerk | |||
Snatch | |||
back sqaut | |||
front sqaut | |||
Primary aims of program: | Increase Power | ||
Gain strength | |||
weight | reps | sets | |
Clean and power jerk | 60-70-80% Max | waves 3-2-1 | 3 |
Speed Hang power snatch | 60% snatch | 4 | 4 |
Back sqaut | 85% | 3 | 5 |
Deadlift | 70% Max | 4 | 4 |
Snatch | 60-70-80% Max | waves 3-2-1 | 3 |
Hang clean shrugs | 100% clean | 6 | 4 |
Front sqauts | 85% | 3 | 5 |
Bend over rows | 60kg | 5 | 4 |
Power clean | 50-60-70% Max | waves 6-4-2 | 3 |
OHS | 65% Max OHS | 5 | 3 |
Shrug (snatch) | 100% Max snatch | 4 | 5 |
Push press | 60% Max Jerk | 5 | 4 |
Power snatch | 50-60-70% Max | waves 6-4-2 | 3 |
wide stance back sqauts | 60% Back sqaut | 4 | 5 |
1/4 front sqauts | 125% Max front sqaut | 3 | 5 |
Bend over rows (snatch) | 50kg | 5 | 5 |