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CrossFit and Strength programming for the week of May 27

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Monday
CLASS
6 min to find
1 RM Snatch
immediately into
8 min AMRAP
30 Double Unders
15 C2B Pull Up
30 Double Unders
15 Toes to Bar
immediately into
6 min to find
1 RM Clean
Strength
Muscle Snatch + Sots Press + Power Drop Snatch
1+1+1…. AHAP (warm up)
Snatch Pull + Hang Snatch Power + Snatch
1x[1+1+1] @60,65% 4x[1+3+1] @75%
Clean & Jerk
1×1 @60,65,70,75 2×1 @80,85%
Clean Pull
5×3 @90%
Tuesday
CLASS
AMRAP in 21 min
Run up the hill
20 Box Jumps
10 Pull Ups
 
STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk (light weight)
1+1+1 AHAP….(warm up)
Clean Pull + Hang Power Clean + Jerk
1x[1+1+1] @60,65% 4x[1+3+1] @75%
Snatch
1×1 @60,65,70,75 2×1 @80,85%
Med. Grip pull
5×3 @90%
Wednesday
CLASS
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
STRENGTH
Back Squat
5×5 @75%
 
Push Jerk + Strict C2B
5×5+5 @70%+AHAP
3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.
Thursday
CLASS
AMRAP in 20 min, with a partner
15 Calorie Row
10 Toes to Bar
*Alternate on the row! rower always moving
STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%
Clean & Jerk
3 waves of 3 ascending weights, 1 rep of each
Clean Deadlift
5×3 @120%
Friday
CLASS
5 rounds for time
10 Burpee
15 Wallball
straight into
5 rounds for time
50 Double unders
10 Handstand Push Up
STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%
Snatch
3 waves of 3 ascending weights, 1 rep of each
Bench Press + Ring Rows
5×5+5 @75% + feet elevated
Saturday
CLASS
3 rounds for time
10 Push Jerk unbroken 135/95
100 m sprint
rest
3 rounds for time
10 Muscle Clean 135/95
10 Pull ups
STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (continue until failure)
Jerk
4×1 @80+%
Clean from blocks at contact
2×2 @60,65,70, 75% 4×2 @80+%
Back Squat
3×5 @75%
Sunday
CLASS
For time:
50 cal row
30 hang power clean115/75
50 wallball shots 20/14
30 box jump 24/20
50 kettlebell swings 1.5/1
20 burpee over the bar
STRENGTH
Muscle Snatch + OHS + Snatch Balance
1+1+1…… AHAP (warmup)
Snatch  
1×2 @55,60,65% 1×1 @70,75% 4×1 @80+%
Deficit Snatch Pull
5×3 @100+%
Bent over rows
5×5 AHAP
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