TheBoltBlog

WL Track
A. Snatch 3@65%, 2×3@70%, 3×2@75%, 4×1@80%
B. C&J 3+1@65%, 2×3+1@70%, 3×2+1@75%, 4×1+1@80%
C1. Wgt/Strict Pull Up 3×5-8
C2. GHD Raise 3×8

*If you feel good add weight to your last set of Snatch and C&J
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General Track
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WL Track
Warm Up – 3 sets
3 RDL + 3 Muscle Cleans + 3 FS + 2 Clean Sotts Press + 2 Split and Press
A. Build to heaviest – Power Clean + FS + Hang Clean + Jerk
B. Pause FS 5RM – 2s Pause
C. Klokov Press 5-5-5
D. Push Press 5-5-5
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General Track
Pause FS 5-5-5-5-5 – 2s pause
+
AMRAP -10
6 DL 155/105
9 Burpees
12 Wall Ball

Our new Weightlifting program starts today! You are free to follow as much or little of the program as you like. This program is not for beginner CrossFitters or those not experienced with the lifts. If you have less than 12 months experience with the lifts I will probably recommend you follow the general track. If you want to build strength and take some time to focus on the Snatch and Clean & Jerk this program is for you. This program is in place to better serve everyone, you need to focus on your goals, talk to your coach and choose appropriately (you are not better or worse for choosing one or the other). CrossFit and our general track is still a great way to introduce yourself to weightlifting, in case you haven’t noticed we have many talented weightlifters and they honed their talent using our general CrossFit program and coaching. On Mondays, Thursdays, and Saturdays we will have a weightlifting track and a general CrossFit track, you may choose one or the other based upon your proficiency and goals. Unlimited members also have the option of completing the metcon after or later in the day if they so choose. If you don’t know which track to choose, ask your coach and they will help direct you. This program will also look different and have an individualized aspect. When you see 1C and 2C (see below) this will designate an option for the athlete. If you have difficulty dropping under the bar in the FS or OHS 1C will be for you, if you are fast under the bar and your biggest limitation is bar path and pulling strength 2C is your option. If you aren’t sure ask your coach.
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Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + OHS (2s Pause)
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. BS Build to an 8RM
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General Track
5 sets Power Snatch + 2 OHS + Hang Snatch
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AMRAP – 12
200m Run
12 OHS 95/65
8 Burpees

A. 2 sets Snatch 1@85%, 1@90%, 1@95%
B. 2 sets C&J 1@85%, 1@90%, 1@95%
+
101 Burpees for time

J/k
2 RFT
500m Row
50 Wall Ball

A. Snatch 3×2@75%, 2×2@80%
B. FS 5@75%, 3@85%, ME@95%, 3@85%, 5@75%
+
AMRAP – 10
5 CTB Pull Ups
7 STOH 115/75
9 Wall Ball

A. Halting Snatch 3×2 (1″, top of knee, hip)
B. 4 sets Power Snatch + OHS + Snatch (2s pause in squat)
C. C&J 5×2 @ 75%
+
For Time
2000m Row