WEEKLY PROGRAMMING
Ben Foster
February 16, 2025
Interim Week # 1 of 1 Monday 2/17/2025 Strength/Conditioning 10 EMOM Odd: 7/side KB Walking Lunges (2x24kg/2x16kg, Rx+ 2x32kg/2x24kg) Even: 5-7 Strict Pull Ups (Rx+
Here is what we found…
Interim Week # 1 of 1 Monday 2/17/2025 Strength/Conditioning 10 EMOM Odd: 7/side KB Walking Lunges (2x24kg/2x16kg, Rx+ 2x32kg/2x24kg) Even: 5-7 Strict Pull Ups (Rx+
Week # 6 of 6 Monday 2/10/2025 Strength Deadlift Build to a heavy single Conditioning 4 Rounds 12 Dumbbell Snatches (50/35) 12 Pull Ups 12/9
Week # 5 of 6 Monday 2/3/2025 Strength Deadlift Build to a heavy set of 2 then perform AMRAP with 65% of that weight Conditioning
Week # 4 of 6 Monday 1/27/2024 Strength Deadlift 7 set of 3 with the heaviest weight lifted from week 1 (deload/quality rep week) Conditioning
Week # 3 of 6 Monday 1/20/2024 Strength Deadlift Build to a heavy set of 3 then perform an AMRAP with 70% of that weight
Peter Chamberlain: “For the average crossfitter, whose only goal is overall fitness, what do you think is important to understand about the relationship between the
Week # 2 of 6 Monday 1/13/2025 Strength Deadlift Build to a heavy set of 4 then perform an AMRAP with 75% of that weight
Week # 1 of 6 Monday 1/6/2024 Strength Deadlift Build to a heavy set of 5 then perform an AMRAP with 80% of that weight
Interim Week 4 of 4 Monday 12/30/2024 Strength Front Squat Build to a heavy single then drop weight by 30% and perform an AMRAP set
Interim Week # 3 of 4 Monday 12/23/2024 Strength Front Squat Build to a heavy set of 2 then drop weight by 25% and perform
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