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CrossFit and Olympic Weightlifting Programming for the week of April 8 2019

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Monday
CLASS

E3MOM X 10 rounds
15/10 CAL ROW
10 BURPEE
5 THRUSTER 135/95LBS
*If the clock catches you sit our for one round to attack the next one fresh

STRENGTH
muscle snatch + snatch balance + snatch pull + snatch
1+1+1+1 @45,50,55,60%

snatch
1×2 @65,70,75% 5×1 @80-85%

Clean & Jerk
1×2 @55,60,65,70% 5×1 @75%

Back Squat
70% x 3 reps
80% x 3 reps
90% x max reps

Tuesday
CLASS

A. FRONT SQUAT
3X5 @75%

B. EMOM for 15 min
M1, 17 Goblet Squat 50/35lbs
M2, 15 Pull ups
M3, 13 DB Clean & Press 50/35lbs each hand

STRENGTH
muscle clean + hang power clean + jerk
1+1+2 @45,50,55,60%

clean & jerk
1×2 @65,70,75% 5×1 @80-85%

snatch
1×2 @55,60,65,70% 5×1 @75%

front squat
70% x 3 reps
80% x 3 reps
90% x max reps

Wednesday
CLASS

“Morrison”
For time:
50-40-30-20-10
Wallball
Box Jump 24/20″
American Kettlebell Swings 1.5/1 pood

STRENGTH
row 1000 m
20 d ball over yoke 150/100
100′ yoke walk 400/300
100′ d ball walk 150/100
20 wall jumps
row 1000 m

rest 10 min

max farmer walk in 3:00 185/125

Thursday
CLASS

A. Snatch
5×2 @75-80%

B. As far as possible in 12 minutes of:
30 Double-unders
10 Power Snatch 95/65
30 Double-unders
11 Power Snatch
30 Double-unders
12 Power Snatch
etc, etc, etc…

STRENGTH

snatch high pull + fast snatch
1+1 @45,50,55,60,65,70%

power snatch + snatch
1×1+1 @75% 5×1+1 @80%

hang power clean + power jerk
1×1+1 @50,55,60,65,70% 4×1+1 @75%

clean pull
5×3 @90%

Friday
CLASS

In a team of 3
30 Rope Climbs
200 Back Squats 185/135#
30 Rope Climbs

STRENGTH
30/20 cal A. bike
4 rounds of:
10 d ball ots 150/100
20′ hs walk
10 dual kb snatch green/yellow each hand
20 ghd sit ups

then
30/20 cal A. bike

Heavy clean and thruster circle
30 each 185/125

Saturday
CLASS

A. Strict Press
5×5 @75+%

B. For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

STRENGTH

power clean + push press + jerk
1×1+1+1 @40,45,50,55,60,65,70%

power clean + jerk
5×1+2 @75%

clean + squat
1×1+3 @80,85% 4×1+3 @90%

pull ups
77 reps as fast as you can

Sunday
CLASS

Each for time:
40 Wall Ball
20 Power Snatch 95/65
10 HSPU

@ 10:00 mark start…
40 Wall Ball
20 Power Clean and Jerk 95/65
10 HSPU

@ 20:00 mark start…
40 Wall Ball
20 Sumo Deadlift High Pull 95/65
10 HSPU

*rx+ 135/95 and parralettes or same deficit

STRENGTH
power snatch + ohs + hang snatch
1×1+1+1 @40,45,50,55,60,65%

hang power snatch
5×3 @70-75%

clean pull + power clean
1×1+1 @50,55,60,65,70,75% 5×1+2 @80%

toes to bar
66 reps as fast as you can

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