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CrossFit All Levels, extra Strength and Weightlifting programming for the week of October 17 2016

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Monday
ALL LEVELS

A. Overhead Squat/Front Squat
3-3-3-3-3

B. EMOM for 15 minutes
M1: 15/12 Calorie Row(must start transitioning off rowing at :50)
M2: 15 Burpees
M3: 50 Double unders

STRENGTH
1. AMRAP in 30 min
10 Strict Pull ups
10 Body weight bench press
10 Kipping pull ups
20 cal Air Dyne

Tuesday
ALL LEVELS

30 min AMRAP
5 Deadlift @65%
15 Box Jumps 24/20″
20 Ab Mat Sit ups

STRENGTH AND WEIGHTLIFTING
1. Power Clean + Power Jerk + Front Squat + Jerk
7 x [1+1+1+1] @ 70-80%

2. Power Snatch
5 x 2 @ 75%

3. Back Extension
3 x 10 w/25lbs

Wednesday
ALL LEVELS

Open wod
AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans 135/95 lb.
20 muscle-ups

STRENGTH
1. E3MOM x 3 rounds
3 Strict HSPU
5 Kipping HSPU
7 Push Press 95/65lbs
20 Front Rack Lunges 95/65lbs

2. Turkish Get Up
10 reps AHAP

Thursday
ALL LEVELS

Pause Back Squats
3-3-3-3-3 all with 2 second pause below parallel

“Franny”
21-15-9 reps of”
Thrusters 95/65lbs
Pull ups
must complete 50 Double Under after each set of Thrusters

STRENGTH AND WEIGHTLIFTING
1. Hang Snatch
5 x 2 @ 75%

2. Clean
5 x 2 @ 75%

3. Back Squat
5 x 3 @ 80%

Friday
ALL LEVELS

30 Burpee
20 Russian Kettlebell Swings 1.5/1 pood
25 Burpee
25 KBS
20 Burpee
30 KBS
15 Burpee
35 KBS
10 Burpee
40 KBS
5 Burpee
45 KBS

STRENGTH

Make up on missed components

BARBELL CLUB
We will follow road to regionals programming

Saturday
ALL LEVELS

A. 6min AMRAP
1 Snatch @ 80%
3 Bar Muscle Up

rest

B. 7min AMRAP
3 Hang Clean & Jerk (same weight)
6 Pistol Squats

rest

8 Min AMRAP
6 DeadLift (same Weight0
12 Step Up 3/2pood, 24/20″

WEIGHTLIFTING
Open to everybody, Just learning to lift or ready rock!!

Sunday
ALL LEVELS

A. EMOM for 5 rounds
M1, 10 C2B Pull up
M2, 15 GHD Sit up

B. For time:
20 Wallball
1 Ring Dip
18 Wallball
2 Ring Dip
16 Wallball
3 Ring Dip
……. . . .
2 Wallball
10 Ring Dip

WEIGHTLIFTING

announced the day of

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