Mike Burgener 12 Week Program
(Originally found here, as posted by Mike Burgener)
Program Cliffs:

• 12 Week program, 4 days per week
• The author notes this program is very flexible for any schedule but to consider the following split:
• Monday, Tuesday, Rest, Thursday, Rest, Saturday
• Each Session you can input your 1RM/PR under the MAX heading - this will calculate your weight for the exercise.
• the program also displays the total reps performed with each exercise
• Each exercise day based around snatch or cleans, back squats throughout the program
• The program also includes some basic strength elements such as pressing, chin-ups, box jumps, and core work
• Abbreviations:
• WT = this is the weight you will use for the exercise
• PS = power snatch
• HSS = hang squat snatch (I believe this is just a full snatch from the hang)
• SN = snatch
• PS+HSS+SN = power snatch, hang snatch, snatch complex
• According to comments, doing this once would equal 3 reps total, not 1 rep
• POS clean/snatch = 3-position (pauses at floor, below knee, hang)
• PJ+JRK = power jerk + jerk
• Clean Shrugs = taken off the blocks, from high hang position
• HLR = hanging leg raise
• SN PP = snatch push-press (use your max snatch for this, according to the author)
• Please review the above link for comments from users and the author on running the program and for any details I may have missed

I have put together a list of 201 CrossFit inspired workouts that you can do anywhere as they don’t require any equipment. All workouts (WODs) are highly challenging and should give you a great workout if you don’t have to visit a gym. The CrossFit community. Regardless of starting age, work capacity across broad time and modal domains can be improved. The CrossFit Games provide compelling evidence that despite getting older, masters athletes get stronger and fitter. The age-fitness paradigm is changing as a result of better data, and as CrossFit trainers, we have every reason to.

12 Week Beginner Crossfit Program Pdf For Beginners

Beginner Crossfit Plan

Crossfit Workouts For Beginners Pdf

• 12 Week program, 4 days per week
• The author notes this program is very flexible for any schedule but to consider the following split:
• Monday, Tuesday, Rest, Thursday, Rest, Saturday
• Each Session you can input your 1RM/PR under the MAX heading - this will calculate your weight for the exercise.
• the program also displays the total reps performed with each exercise
• Each exercise day based around snatch or cleans, back squats throughout the program
• The program also includes some basic strength elements such as pressing, chin-ups, box jumps, and core work
• Abbreviations:
• WT = this is the weight you will use for the exercise
• PS = power snatch
• HSS = hang squat snatch (I believe this is just a full snatch from the hang)
• SN = snatch
• PS+HSS+SN = power snatch, hang snatch, snatch complex
• According to comments, doing this once would equal 3 reps total, not 1 rep
• POS clean/snatch = 3-position (pauses at floor, below knee, hang)
• PJ+JRK = power jerk + jerk
• Clean Shrugs = taken off the blocks, from high hang position
• HLR = hanging leg raise
• SN PP = snatch push-press (use your max snatch for this, according to the author)
• Please review the above link for comments from users and the author on running the program and for any details I may have missed