Time to get ready

1. Snatch variant: 50% x 3, 60% x 3, 70% x 3 x 3
2. Snatch pull: 80% x 5 x 3
3. Front squat: 50% x 5, 60% x 5, 70% x 5 x 3
4. Push-press: 50% x 5, 60% x 5, 70% x 5 x 3

The Washington State Open (and the Industrious gym meet, for those of you not doing the Open) is only four weeks away. The programming for the next four weeks is geared toward getting you all as ready as possible for this in such a short amount of time. This week will be lots of triples in the classical lifts (snatch and clean and jerk), and fives in the strength lifts (squats, presses, and pulls). The triples this week will give us an opportunity to hammer on technique before ramping up the intensity in the coming weeks, and the sets of five in the strength lifts will prepare us for the heavy lifting to come to develop just a little more strength before we taper off for the meet.

Where you see snatch or clean "variant" in the programming, this will be somewhat individualized for each of you depending on what we are trying to work on. It may be 3-position lift complexes, lifts from the hang, pulls to full lift complexes, power to full lift complexes, etc. Some of you got a taste of this on Saturday. I'd appreciate feedback on how this is going.

Remember, the lift percentages should be seen as a ceiling for the CrossFitters among us, and may not be reasonable depending on recovery. For the weightlifters, they should be followed as closely as possible. Let's get after it!