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All Levels, Strength and Weightlifting Programming for the week of Aug 15 2016

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Monday
ALL LEVELS

A. 15 min to establish a 1 RM Clean

B. Alternating Minutes for 20 min
M1,
3 Power Cleans (T&G @ 65%)
10 Pull Ups
M2,
3 Box Jumps 40/30″
5 HSPU
5 Push Ups

*The goal here is to finish each minute within the time allowed!! as always with these EMOM style workouts, if you need to cut the reps, do so but only if the minute catches you, and continue to try and hold the highest number possible! You have to transition quickly here and hang on!

STRENGTH
1. 3 rounds of:
33 GHD sit ups
Walk 50′ on your hands
or 1min HS hold against wall

2. 3:00 FLR on rings

Tuesday
ALL LEVELS

A. Split Jerk
12 x 1 @ 80%

B. For time:
10 Thruster 135/95 lbs / 95/65 lbs
100 Double-unders
8 Thruster
80 Double-unders
6 Thruster
60 Double-unders
4 Thruster
40 Double-unders
2 Thruster
20 Double-unders

STRENGTH AND WEIGHTLIFTING
1. Snatch
6 x 3 @ 75%

2. Clean + Squat + Jerk
6 x [1+3+1] @ 80%

3. Med Grip Pull
6 x 3 @ 80%

Wednesday
ALL LEVELS

A. Back Squat
7 x 3 reps @ 85%

B. Alternating minutes for 6 minutes
M1, AMRAP Toes to Bar
M2, AMRAP Burpee

STRENGTH
1. EMOM x 15 min
M1, 10 Kipping Pull Ups
M2, 10 Dips
M3, 0:45 Supine Hollow Hold (hollow rock position)

2. Death by Muscle up
if EMOM is too frequent try E2MOM or E3MOM

Thursday
ALL LEVELS

“Cindy”
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Air Squats
straight into
“Annie” w/ 10min time cap
50-40-30-20-10
Double Unders
Sit Ups any way

STRENGTH AND WEIGHTLIFTING
1.Clean & Jerk
6 x 3 @ 75%

2. Snatch + Snatch Balance + Overhead Squat
6 x [1+1+1] @ 70-75%

3. Snatch Pull
6 x 3 @ 75%

Friday
ALL LEVELS

A. E1:30MOM x 5 rounds
M1, 5-4-3-2-1 Bench Press
M2, 10 Strict Pull ups

B. Deadlift
3-3-3-3-3

STRENGTH
Make up on missed components

BARBELL CLUB
Skills practise plus regionals program wod

Saturday
ALL LEVELS

“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

rest as a group 10-15min and repeat

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

EMOM for 30 min
M1, Run 200m
M2, 10-20 Plate ground to overhead
M3, Row 15 cal
M4, 10-20 plate ground to overhead
M5, 50 Double unders

WEIGHTLIFTING
announced the day of

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