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CrossFit and Olympic Weightlifting for the week of Feb 26

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Monday
CLASS

10 rounds for time of:
1 power snatch 185/125
3 overhead squats 185/125

*scale to 135/95 or 95/65

STRENGTH

Power Clean
2×3 @70-75%
Cluster sets
2x 1 rep every :20 for 6 reps @80%

Jerk
2×2 @75%, 4×2 @80%

Squat
6×4 @80%

Tuesday
CLASS

“Bergeron Open Test”
AMRAP in 20 min
50 Wallball shots
50 Double Unders
40 Box Jump
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Clean 135/95
20 Jerks 135/95
10 Power Snatch 135/95
10 Muscle Up

STRENGTH

Snatch
2×3 @70%, 2×2 @75%, 6×1 @80%

Clean & Jerk
2×2 @70%, 2×2 @75%, 4×1 @80%

Snatch Pull, slow to contact, fast through shrug
2×3 @80%, 4×3 @85%

Back Extension
4×10 AHAP

Wednesday
CLASS

A. E3MOM x 5 rounds
5 Strict Pull ups
5 Butterfly Pull ups
5 Kipping Pull ups
15 Ring Dips
40 Ab mat Sit ups

B. 8 x 250 row sprint
1:1 work:rest

STRENGTH

Snatch
2×2 @70%
Cluster sets
2x 1 rep every :20 for 6 reps @75%

Snatch Pull from blocks at knee
2×5 @90%, 4×4 @100%

Front Squat
3×7 @65%, drive with speed

Thursday
Open gym from 6pm to 7:00pm, come workout during this time and stay for Weightlifting at 7:00pm
We will be watching the open announcement at 6pm, Let’s watch it as a group!!!!

CLASS
Snatch

5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.
**scale to cleans or keep it light and correct

STRENGTH

Skills practice (kipping pull up or butterfly, or muscle up)
work on any skill you need developent with for 20 min

Hand balancing 15 min

5 rounds of
10 curls
10 extensions
10 gh raise

Friday
CLASS

Open WOD 18.2

STRENGTH

Power Snatch + Snatch
2×2+1 @70%, 4×2+1 @75%

Hang Power Clean
2×2 @70%, 4×2 @75%

Power Jerk
6×3 @70%

Back Squat
8×2 @90%

Saturday
CLASS

“Holleyman”
30 rounds for time:
5 Wallball shots
3 Handstand oush ups
1 Power clean 225/155

STRENGTH

Clean & Jerk
2×2 @70%, 2×1 @75%, 2×1 @80%, 4×1 @85%

Clean Pull
4×3 @90%

Hang Snatch
1×3 @65%, 4×3 @70%

Back Extension
4×10 w/40+kg

Sunday
CLASS

“The Chief”
5 x AMRAP in 3 min (19 min)
3 Power Clean 135/95lbs
6 Push Up
9 Air Squat
Rest 1 min between AMRAPs

STRENGTH

announced the day of

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