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CrossFit and Olympic Weightlifting for the week of Mar 12 2018

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Monday
CLASS

A. E2MOM x 5 rounds
2 Back Squat ascending in weight each round. Start near 75%

B. 15-12-9 of:
Power Clean 115/75lbs
Lateral over bar Burpees
(Capped at 6 minutes)

Rest 8 minutes and repeat

STRENGTH
Power Snatch
2×3 @75%, 4×2 @80%

Hang Power Snatch
1 Rep every 0:30 seconds x 10 min @ 70-75%

Snatch Pull
1×3 @70%, 1×3 @80%, 4×3 @90%

Lat Pulldown
5×5 AHAP

Tuesday
CLASS

8min amrap
5 pull ups strict
5 Push ups
5 T2B

rest 3min

8min amrap
10 sit ups
10 deadlift @135/95
20 DU 

STRENGTH
Power Clean
2×3 @75%, 4×3 @80%

Split Jerk
2×3 @65%, 4×3 @75%

Front Squat
5×5 @75%

Good Morning
4×8

Wednesday
CLASS

For time:
1-2-3-4-5-6-7-8-9-10 reps for time:
Power clean
Push Jerk
using 60% of Clean and Jerk
straight into
500m row
100 Double unders

*To perform this wod you will do 1 pc then 1 pj followed by 2 pc then 2 pj…….

STRENGTH

Power Snatch + Snatch
2×2+1 @75%, 4×1+2 @80%

Med. Grip pull
2×3 @80%, 4×3 @90%

Back Extension
3×8 w/ weight

Thursday
CLASS

A. Hang Power Snatch
5 x 3 @ 75%

B. For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Burpee
Toes to bar

STRENGTH

Skills
20 minutes of bar or ring muscle up

5 rounds of:
accumulate :30 l-sit
10 bench row
10 double KBS

Friday
CLASS

Open wod 18.4

STRENGTH
Clean from blocks
2×2 @70%, 4×2 @75%

Squat + Jerk
2×2+1 @70%, 4×1+1 @75%

Back Squat
7×3 @80%

Saturday
CLASS

AMRAP in 20min
5 Strict pull ups
7 Thrusters 135/95lbs
9 Box jumps 30/24″

STRENGTH
Clean & Jerk, waves
2×1 @(75,80,85,90,95++%)

Clean Pull
3×3 @80%, 4×3 @90%

Back Squat
8×2 @85%

Sunday
CLASS

5 Rounds for time
15 Sumo Deadlift High Pulls 95/65
15 Handstand Push Ups
30 Air Squats

STRENGTH

announced the day of

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