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CrossFit and Olympic Weightlifting Programming for the week of November 20 2017

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Monday
CLASS

E5MOM x 5 rounds
Row 20 cal
20 Burpee
40 Air Squats

STRENGTH

Power Clean
2×3 @75%, 2×3 @80%

Squat + Power Jerk
2×2+2 @70%, 4×2+2 @75%

Med. Grip Pull
2×3 @70%, 4×3 @80%

Back Squat
9×1 @90%

Tuesday
CLASS

4 Rounds
75 Double Unders
25 Pull Ups
15 Overhead Squats 135/95 (unbroken)
*Rest exactly 90 seconds after each set

WEIGHTLIFTING
Snatch, waves
2×1 @(75,80,85,90,95++%)

Snatch Pull from blocks
2×3 @85%, 5×3 @90%

Back Extension
3×8 w/ weight

Wednesday
CLASS

10 Rounds of:
3 Muscle Ups
6 Strict Handstand Push Ups
30 Double Unders

STRENGTH

15 min Double under development

20 min Bar Muscle Up development

3 rounds of:
12 lat pull down
8 bench DB row
12 V-sit

Thursday
CLASS

7 Rounds
15 GHD Sit Ups
15 Shoulder to Overhead 135/95 (unbroken)
3 Rope Climbs

WEIGHTLIFTING
Hang Snatch
2×2 @65%, 4×2 @70%

Jerk
2×2 @60%, 4×2 @70%

Med. Grip Pull
2×2 @75%, 4×2 @80%

Overhead Squat

Friday
CLASS

In a team of 3 with one person at each station complete the following for time
5 Rounds of:
15 Burpees
7 Bar Muscle Ups
Rest Station 

Right into…

5 Rounds
15cal bike
250m Row
Rest Station

STRENGTH
Kipping camp

15 min developing kipping hspu

20 min developing kipping or butterfly pull up

3 rounds of:
10 curls
10 extensions
10 GH raises

Saturday
CLASS

“The Seven”
7 rounds for time of:
7 HSPU
7 Thruster 135/95 lbs
7 Knees to elbows
7 Deadlift 245/165 lbs
7 Burpees
7 KBS 2/1.5 pood
7 Pull Up

WEIGHTLIFTING
Power Snatch
2×3 @60%, 3×3 @70%

Clean & Jerk
2×2 @65%, 3×2 @75%

Clean Pull
2×3 @70%, 3×3 @80%

Back Extension
3×8 w/ weight

Sunday
CLASS

On a running clock…..
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Up
10 Hang Power Cleans 135/95lbs
*Scale muscle ups to C2B Pull ups or jumping ring muscle up

start “Amanda” at the 20:00 mark
9-7-5 reps for time of:
Muscle Up
Squat Snatch 135/95lbs
*scale muscle up to ring dips or jumping ring muscle up

WEIGHTLIFTING

announced the day of

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