300518

ALL SETS % OF HEAVY SINGLE

Power Clean + Power Jerk 1+3r HS

Power Clean & Power Jerk 5×1+3 @83%

Muscle Clean 10r @50%

Front Squat 4×5,5,5+@93% (of 1RM FS)

Bench Press 4×6 @86% (of 1RM BP)

3 rounds:

Run 800 m

Recover 200 m

 

Bike 20min (Airbike)

5 rounds

15 Reverse Hyper (weighted/banded)

60 Hollow Body Rock

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Crossfit Football Archive (Discont.)

ATTENTION: This programming (Crossfit Football) has been DISCONTINUED. Instead, Power Athlete HQ have moved on to offer more advanced and specific programming. Their new program is called Johnnie WOD.

 

Archive 1

Archive 2 (training log)

 

Past Programming Archives:

Misfit Athletics Programming

Comptrain Programming

Aerobic Capacity Programming

Crossfit INVICTUS Competition Archive

Aerobic Capacity Programming

Disclaimer: I am in no way affiliated with Aerobic Capacity or their coaching team (including Chris Hinshaw). I am merely archiving their old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

 

Aerobic Threshold

Lactate Threshold

V02 MAX

Speed Strength/Speed Endurance

Swim

Row

Bike

 

Doc File compiled by another user

 

Past Programming Archives:

Misfit Athletics Programming

Comptrain Programming

Crossfit Football Programming

Crossfit INVICTUS Competition Archive

 

Misfit Athletics Programming

Disclaimer: I am in no way affiliated with Misfit Athletics or their coaching team. I am merely archiving their old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

 

2018 SEASON:

Misfit Athletics Cycle 1 (Strength)

Misfit Athletics Cycle 2 (Power)

Misfit Athletics Cycle 3 (Special Implements, Texas Method)

Misfit Athletics Cycle 4 (Open Prep)

Misfit Athletics Open Cycle

Misfit Athletics Post-Open Cycle 1

Misfit Athletics Post-Open Cycle 2 (Mark Bell)

 

Past Programming Archives:

Comptrain Programming

Aerobic Capacity Programming

Crossfit Football Programming

Crossfit INVICTUS Competition Archive

Comptrain Programming

Disclaimer: I am in no way affiliated with Comptrain or Ben Bergeron. I am merely archiving his old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

2017 SEASON:

Comptrain Programming (2017 complete)

 

Past Programming Archives:

Aerobic Capacity Programming

Misfit Athletics Programming

Crossfit Football Programming

Crossfit INVICTUS Competition Archive

280518

A.M

Lifting

ALL SETS % OF HS

Power Snatch + Hang Snatch (knee) 1+1r HS

Power Snatch + Hang Snatch (knee) 5×1+1 @83% (across)

Muscle Snatch 15r @50% F/B Squat 4×5,5,5+@93%

 

P.M

WOD

EMOM 5′

Clean + Jerk 2+2

EMOM 5′

Clean + Jerk 1+2

EMOM 5′ Clean + Jerk 1+1

then
21-15-9
Hang Clean
Front Squat
Bar Facing Burpees

 

Engine

3 rounds

bike 4 minutes, rest :90 minutes

 

Back+ Ab

5 rounds

5 Verticle Dragon Flag 60 Arch Body Rock