The overall strategy for my training approach is based on the fact that weightlifting in CrossFit is the fundamentals of strength and speed/strength training. The tasks of the athletes include progress in 1RM in classic exercises (Snatch, C&J), auxiliary exercises (Power Snatch, Hang Clean, Thruster, OHS), as well as high performance and strength endurance in these exercises in combination with other mixed movements and skills.

I created this training program with the understanding that it should be harmoniously integrated into the CrossFit training plan for athletes who are pursuing the goal of "hitting new PRs" in weightlifting.

The program has its own cycling and periodization: 8 weeks for 3 workouts per week is the optimal amount of load, taking into account the "integration" of this program into the CrossFit routine. Each training day is dedicated to 1 competitive element - Snatch, Clean and Jerk. Every 2 weeks, the athlete performs clean variations and jerk exercises in combination to pay attention to their full development.

I recommend scheduling your weightlifting workouts every other day. You can also combine them with CrossFit WOD, both on the same day and in the intervals between them. Also, from the point of view of high-quality recovery and preservation of the athlete from injuries, it is necessary to fully rest 1-2 days a week. Also must have - sauna + massage.

Training loads are variable and wavy in nature and bring the athlete to peak power performance by the end of the 8-week cycle, which the athlete can hold for 2-3 weeks.

You can modify your week based on your school, work, physical or mental stress level, etc.

Sincerely,
Oleksiy Torokhiy