Dave Rochon

Strength

Deadlifts
5-5-3-3-3-1-1-1-1

Note: For this format, aim for max load across all sets

METCON

3 rounds for time:

21/15 cals row
15 hand release push ups
9 strict pull ups

Accessory work
Shoulders of steel
Dumbells shoulder press 3×10

Weightlifting
Power cleans
2-2-2-2-2

Push jerk
2-2-2-2-2

Gymnastics
100ft handstand walk

Core
50 back extensions

Strength

Back squats
5-5-3-3-3-1-1-1-1

*Build to max

METCON

15min EMOM

4 shuttle runs 20ft
4 burpees
4 shuttle runs 20ft

Note: If you complete all the reps before the minute, rest. If you cannot complete all the reps in the minute, subtrac 1 rep of each movement

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Barbell cycling
Every 80 seconds for 5 sets
6 clean and jerk 135/95

Clean pulls @110% of 1RM
3-3-3-3

*Drops allowed

Snatch balance (Light and snappy)
3-3-3-3-3

*5 sec hold at bottom

Gymnastics
30 ring dips

Core
15 L-pull ups

Skills

The clean and jerk

METCON

For time:

37 clean and jerks

Lite/beginners (Technique focus)
40% bodyweight

Scaled
50% bodyweight
75% bodyweight

Rx
Bodyweight

Time intent: Approximately 10min (4 reps per minutes)

Maintenance/Mobility

Mandatory full body stretch 10min

Accessory work
Shoulder of steel
KB shoulder press 3×10

Weightlifting
Barbell cycling
30 unbroken power snatch

Gymnastics
30 ring muscle ups transitions (no dips)
Accumulate 1min of Front planche

Core
Accumulate 1min of L-sit hold on plates

CrossFit total is Monday February 18th
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift

Score is all 3 lifts combined. Example: 200lbs back squat + 100lbs shoulder press + 300lbs deadlift = 600

Strength

Shoulder press
5-5-3-3-3-1-1-1-1

Note: Build to max

METCON

For time:
10-9-8-7-6-5-4-3-2-1
Pistols right
Pistols left
V-ups

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting (Week 4)
Barbell cycling
Every 80 seconds for 5 sets
6 power snatch 135/95

Snatch pulls @110% of 1RM
3-3-3-3

*Drops allowed

Front squats
3-3-3-3-3

*5 sec hold at bottom

Gymnastics
5 minutes of free standing handstand practice

Core
2 rounds
25 GHD situps
25 back extensions

FL 1:
For time:
21-15-9
Cals bike
Burpees

FL 2:
For time:
9-15-21
Cals row
Burpees

“TRIFECTA”

Gymnastics

Accumulate 1min of:
Handstand hold
Rope climb hang
Front planche

Ring complex
5 sets
5 false grip ring rows
5 ring muscle up transitions
5 ring dips

METCON

5 rounds
8 pistols
12 hand release push ups

Weightlifting
5 sets
3 position snatch
Low hang, hang, snatch

Note: 3sec pause at each position

Clean and jerk complex
5 sets
1 power clean
2 hang squat cleans
3 shoulder to overhead

Note: Build to max for both

Firebreathers

5 rounds for time:

6 power snatch 155/105
6 bar facing burpees
6 thrusters 155/105
6 bar facing burpees

METCON

20min AMRAP

150 double unders
75 pull ups
50 wall balls 20/14

Accessory work
Shoulders of steel
Dumbells press 3×10

Weightlifting
Power cleans
3-3-3

Front squats
3-3-3

Barbell cycling
Unbroken clean and jerks 135/95
Up to 30 reps in the least amount of breaks. Rest as needed between sets

Split jerks
2-2-2-2-2

Gymnastics
Strict handstand push ups 3xmax

Core
50 med ball russian twists 20/14
*feet off the ground

Skills
Beat swing
Toes to bar
Chaining toes to bar

METCON

3 rounds for time:

21 bar facing burpees
15 toes to bar

then

For load:

9 rep max low hang clean and jerk

TImecap: 10min

*The first rep starts from the ground then, for all consecutive reps, the bar must pass below the knees but cannot touch the ground. Both parts must be completed under the 10min timecap

Score is time for the METCON and load

Note: Say goodbye to your grip!

Accessory work
Skills
100 double unders as fast as possible

Weightlifting
30 unbroken snatch

*Go 5-10lbs heavier than last time

Gymnastics
3 rounds
6 pistols right
6 pistols left

Core
30 V-sit ups