My Crossfit Program Outline Nov-Dec

Goals:
1 20 DBL Unders Unbroken
2 Learn Muscle Up
3 Clean 125-130
4 Snatch 100*1*5
5 Pull Ups +45*5
6 Fran Sub 10
7 Complete Murph

Emphasis:
1 Double Unders
2 Clean (Clean & Jerk)
3 Engine (daily sweat 4-35 min)
4 Upper Body Strength OHP & Pull Ups (weighted pull ups)

Tennents:
1 If it's worth doing, do it all the time (year round)
2 Recovery is not infinite - so neither is the amount of time one can train
3 The least "sticky" adaptations are cardiovascular & chemical - conditioning takes priority.
4 Conditioning is nothing without STRENGTH.
5 Pace yourself & scale workouts to keep moving.

Plan:
3:1 > 3 Days on & one off
Two 3 day microcycles:
1. Strength/Skill Emphasis + 4 - 15 min Metabolic each day.
2. Two days of skills + 20-35 min Metcon & one day of Olympic Lifting + skills