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All Levels, Extra Strength and Weightlifting Programming July 11-17 2016

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Monday
ALL LEVELS

The “New CrossFit Total”
Clean 1RM
Bench Press 1RM
Overhead Squat 1RM

Combine the total of each max weight for your score.

STRENGTH

1. 4 x 7 Pronated grip pull-overs
or jumping skin the cat on rings

2. 4 x 0:30’s False Grip Holds on rings

3. 5 x 5 straight leg toes to bar
or 5 x 10 V-sit

Tuesday
ALL LEVELS

A. Speed Squats
5 x 5 @ 60%
Contolled descent with an explosive ascent

B. Death by Pull up/Push up
min 1, 1 pull up + 1 push up
min 2, 2 pull up + 2 push up
min 3, 3 pull up + 3 push up

pull ups should be strict if you can perform 7+ unbroken

STRENGTH AND WEIGHTLIFTING
1. Snatch complex
Snatch + Power Snatch + Overhead Squat + Snatch Balance
[1+1+1+1] work to a heaviest possible set

2. Snatch
5 x 3 @ 80%

3. Handstand walking slalom
place cones in straight line 3 feet apart
zig zag between 2 cones, then rest
next set 4 cones
next set 6 cones
increase until failure 3 times
or
Handstand hold near wall

Wednesday
ALL LEVELS

A. “Warm Up” lol
Alternating Minutes x 15 min
m1, 20 Wall Ball
m2, 15 Burpees
m3, 50 Double Unders

this is extremely tough to get done

B. Deadlift
5 x 3 @ 75%, work on lifting with some speed

STRENGTH
1. 5 Minutes to attempt or perform Bar muscle-ups

2. Weighted strict pull ups
2-2-3-3-5-3-3-2-2
rest as needed between sets

3. 5 x 7 ring push ups

4. 20 hollow rocks x 10
rest 0:30

Thursday
ALL LEVELS

A. Snatch
5 Reps EMOM x 5 min @70%
3 Reps EMOM x 5 min @75%
1 Rep every 0:30 x 5 min @80%
1 Rep every 0:30 x 5 min @85%
5 Reps EMOM x 5 min 70%
*Increase the weight each 5 min, the last 5 min should be at the same weight as the first 5 min.

B. 300 m row for time
x 5 sets with 1:2 work:rest ratio

STRENGTH AND WEIGHTLIFTING
1. Jerk complex
Clean + Push Jerk + Split Jerk
[1+1+1] work to a heavy set

2. Clean & Jerk
7 x 2 @ 80% or test

3. 25 min AMRAP
10 alt. pistol squats
40 handstand shoulder taps
7 ring dips with turn out at support
5-10 straight leg toes to bar
0:10 L-sit hold
5 kipping hspu 5″deficit
1 lap run

Friday
ALL LEVELS

A. Bench Press
body weight for max reps X1 set

B. Snatch Grip Push Press + 3 OHS
Work up to a max for the day

C. 50 Toes to Bar
get there in as few sets as possible

BARBELL CLUB
We will follow some of the Regionals program

Saturday
ALL LEVELS

With a team of 2,3 or 4
150 Thrusters 95/65 lbs
150 Pull Ups
100 Thrusters 115/75 lbs
100 CTB Pull Ups
50 Thrusters 135/95 lbs
50 Muscle Ups

one person working at a time

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

In teams of 2
alternate threw the movements for 30 min
run 1 Lap
30 AKBS 2/1.5 pood
20 GHD sit up

WEIGHTLIFTING
announced the day of

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