| 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 |
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