Programming Sneak Peek (08/05-08/10)

The CrossFit Games kick off in just 4 days! This Thursday, August 8th through Sunday, August 11th the best of the best in the Sport of CrossFit will throw down in Fort Worth, Texas to see who will be crowned Fittest on Earth!  Check out how to watch all of the action HERE! The schedule of events can be found HERE!  

If you signed up for the BCCF CrossFit Games Pool, be sure to pick your Male Athlete, Female Athlete and Team on Monday or Tuesday of this week.  Write down your full team details on the signup sheet and get ready to watch all of the action!

At the gym this week, we're entering week 5 of our 6 week Olympic Weightlifting cycle, which means we're de-loading our Clean & Jerk and Snatch in preparation for our 1 rep max test outs next week.  Clean & Jerk triples on Monday and Snatch on Friday. Start Light and end Moderate on this RPE 5, 50% effort.

Deadlifts are programmed for Wednesday and the Classic CrossFit benchmark workout "Nancy" is programmed on Friday.  We have a great week of workouts in store this week!

‍

‍WEEKLY RUNDOWN:

• MONDAY: (EFFORT) Clean & Jerk (RPE 5), 3-3-3.  For Time DB Farmer's Carry, Hang Power Clean &b Jerk, Cal Bike

• TUESDAY: (GRIND) AMRAP x 25 Minutes Back Squats, Push-Ups, Box Jumps, Sit-Ups

• WEDNESDAY: (HEAVY) 3-3-3-3 Deadlift (RPE 8), 10 Rounds for Time Deadlifts & Ring Muscle-Ups or Pull-Ups

• THURSDAY: (GRIND) On a 28 minute running clock...5000/4500m Row, 250 Double Unders or 400 Single Unders, Max Burpees in Time Remaining...

• FRIDAY: (EFFORT) Snatch (RPE 5), 3-3-3. "Nancy" 5 Rounds for Time 400m Run, 15 Overhead Squats (95/65)

• SATURDAY:(GRIND) In Teams of 2, AMRAP x 20 Minutes Toes to Bar, Hand Release Push-Ups, Russian KB Swings, Strict Handstand Push-Ups or Pike Push-Ups. Solo option available.  Bodybuilding pump finisher!

‍

‍

ANNOUNCEMENTS:

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Some folks are signing up for the New England Spartan Super on August 17th at the Carter and Stevens Farm in Barre, MA.  Use discount code SGX240024. Sign up for early morning and at the end you have option to join team Bell City CrossFit!

‍

‍

Olympic Lifting Cycle 7/8-8/18 (Snatch + Clean & Jerk)

• W1 - 3-3-3-2-2-1-1* (Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range)

• W2 - 5x3 @ (60-70%)

• W3 - 5x2 @ (70-80%)

• W4 - 5x1 @ (80-90+%)

• W5 - Deload

• W6 - 1RM Snatch + Clean & Jerk