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CrossFit and Olympic Weightlifting Programming for the week of Aug 28 2017

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Monday
ALL LEVELS

AMRAP in 8 min
2,4,6,8… etc.
Strict HSPU
Strict Pull Ups

*Rest 2 minutes

AMRAP 8
2,4,6,8… etc.
Power Clean and Jerk 155/105#
Toes to Bar
*Try to at least get into the 12’s on both of these!!

Strength
Muscle Clean
2-2-2-2-2

Clean Pull to knee + clean pull to contact + clean pull to shrug + power clean
2x[1+1+1+1] @75%, 3x[1+1+1+1] @80%

Power Clean
4×3 @80%

Jerk
2×3 @75%, 4×2 @80%

Front Squat
5×3 @80%

Extra Road to Regionals
3 Rounds for time
100’ Handstand Walk
100 Double Unders
*The goal is to go unbroken on both movements! Or cut the HS walk into manageable unbroken chunks of either 25’ or 50’.  Scale this to 15 HSPU if you need to.

Tuesday
ALL LEVELS

A. AMRAP 15 minutes, with a partner
250m row
20 Push Ups

B. 4 Rounds for time
400m Run
24 OH Lunge 135/95#

Strength
Drop Snatch
2-2-2-2-2

Power Snatch + Snatch
2x[2+1] @65%, 2x[1+2] @70%

Snatch
2×2 @75%, 6×1 @80%

Clean & Jerk
2x[2+2] @70%, 2x[2+1] @75%, 6×1 @80%

Snatch Pull to contact + Snatch pull to shrug
4x[1+3] @85%

Wednesday
ALL LEVELS

With a partner for time
Run 1 miles (4 large laps)
100 Muscle Cleans 135/95lbs
Run 1 miles
*Try and work as a team and run together! Push each other a bit on that last mile! Switch every ten or so reps.

EXTRA STRENGTH
Contact pull + contact snatch
5-7x[1+1], ascending in weight

Hang Power Snatch
2×3 @70%, 3×3 @75%

Squat + Jerk
2x[3+2] @70%, 2x[2+2] @75%, 4x[2+1] @80%

Clean from blocks
2×3 @75%, 4×2 @80%

Power Jerks, fast and snappy!!
4×4 @70%

Extra Road to Regionals
5 Rounds
30 Calorie Row
20 HSPU
Sled Drag 100m (+135/95#)
*If you know 100 shspu is off the charts for you try to do half strict and half kipping or just scale to kipping right from the start.  Sled shouldn’t be too heavy, just something you can put in some good effort with.  Should be able to go the whole way without stopping that sled!

Thursday
ALL LEVELS

A. For time: 15min cap
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Front Squats 135/95lbs
10-9-8-7-6-5-4-3-2-1

rest 5 min

B. 5 Rounds, 15min cap
20 Wall Ball
10 Deadlifts 225/155#
*be smart about your weight, scale accordingly

WEIGHTLIFTING
High Hang squat Clean
3-3-3-3-3

Clean Pull to contact + Power Clean
2x[2+2] @70%, 4x[2+2] @75%

Clean
3×3 @80%

Snatch
2×2 @70%, 4×2 @75%

Back Squat
4×3 @85%

Extra Road to Regionals
80 GHD Sit Ups
60 DB Squat Snatch 50/35
40 GHD Sit Ups
20 DB Squat Snatch
*Pace this one nice and consistently throughout the 60 snatches! Focus on your breathing between reps and during!

Friday
ALL LEVELS

With a partner…
5 Rounds 
400m wallball carry as a team
20 Bar Facing Burpees synchro using one bar
*Partners run with one ball for the group, perform burpees synchronized over one bar, push eachothers pace.

Barbell Club at 5:30 tonight

Saturday
ALL LEVELS

For time:
70 Double Unders
7 Muscle Ups
7 Squat Clean Thrusters 135/95lbs
60 Double Unders
6 Muscle Ups
6 Squat Clean Thrusters
………..
10 Double Unders
1 Muscle Up
1 Squat Clean Thruster

WEIGHTLIFTING
Power Drop Snatch + Snatch Balance
2x[2+1] @70%, 4x[2+1] @75%

Power Snatch + Snatch
2x[2+1] @70%, 4x[2+1] @75%

Snatch
3×2 @80%

Hang Power Clean
2×2 @70%, 4×2 @75%

Push Press
6×3 @70% of c&j

Sunday
ALL LEVELS

For time:
10 Clean & Jerk 135/95lbs
1 Round of “Cindy”
9 Clean & Jerk
1 Round of “Cindy”
8 Clean & Jerk
………
1 Clean & Jerk
1 Round of “Cindy”

“Cindy” is:
5 Pull ups
10 Push ups
15 Air squats

WEIGHTLIFTING
announced the day of

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