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CrossFit and Olympic Weightlifting Programming for the week of August 21 2017

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Monday
ALL LEVELS

5 Rounds for time
400m Run
15 Overhead Squats 95/65#
*Run Hard!!

*Rest 3 minutes

50 HSPU for time (Strict if possible)

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

Clean & Jerk
2x[1+3] @70%, 4x[1+2] @75%

Snatch from blocks at knee
2×3 @70%, 4×2 @75%

Med. Grip pull
4×3 @80% of clean

Squat
65% x 5 reps
75% x 5 reps
85% x AMRAP

Extra regionals wod
E4MOM x 4 rounds
25 Toes to Bar
50 YD Sled Push Or Drag (Sled + 90/45#, moderately heavy but continuous)
25 Push Ups

Tuesday
ALL LEVELS

3 Rounds for time
50 Calorie Row
40 GHD Sit Ups
30 KBS 2/1.5 pood

WEIGHTLIFTING
Muscle Clean
2-2-2-2-2

High Hang Power Clean + Hang below knee power Clean
2x[2+1] @60%, 3x[1+1] @65%

Power Clean
4×3 @70%

Clean Pull
4×4 @90%

Back Extension
3×8 AHAP, ascending weight each set

Extra regionals stuff
EMOM x 10 minutes, on paralettes
10 second L-Sit to Press to Handstand

15-12-9 reps for time:
Muscle Ups
Shoulder to Overhead 185/125#

Wednesday
ALL LEVELS

EMOM x 10 minutes
5 Deadlifts 60-65%
10 Wall Ball 20/14#

*Rest 5 minutes

EMOM x 10 minutes
10 HSPU
30 Double Unders

all movements done in the same minute.

EXTRA STRENGTH
Muscle Snatch
2-2-2-2-2

Snatch
2×3 @70%, 4×2 @75%

Clean from blocks at knee
2×3 @70%, 4×2 @75%

Snatch Pull
4×3 @80%

Front Squat
65% x 5 reps
75% x 5 reps
85% x AMRAP

Rowing Intervals
4 x 500m, w/ 2min rest between sets

Thursday
ALL LEVELS

A. Front Rack Lunges
5×8/leg, ascending in weight each set

B. 21-15-9
Burpee
Assault Bike

WEIGHTLIFTING
Power Drop Snatch
2-2-2-2-2-2-2-2-2

High hang power snatch + hang below knee snatch
2x[2+1] @60%, 3x[1+1] @65%

Power Snatch
4×3 @70%

Snatch Pull
4×4 @90%

Back Extension
3×8 AHAP, ascending weight each set

E2MOM x 5 rounds
6 Muscle Up

Run 3km for time!!

Friday
ALL LEVELS

For Time
10 Bench Presses 135/95
10 Strict Pull Ups
Max Thrusters 95/65

continue until you’ve completed 100 thrusters

Saturday
ALL LEVELS

For time:
10-8-6-4-2 reps of:
20 GHD Sit Ups
Hang Power Cleans 155/105
Shoulder to Overhead 155/105
*So this goes 20 GHD’s 10 HPC, 10 Shoulder to OH. Then 20 GHD’s, 8 HPC, 8 STO…etc down to 20 GHD’s, 2 HPC, 2 STO. Try and hold on to the bar!

WEIGHTLIFTING
Snatch Balance
1-1-1-1-1-1-1-1, find new 1RM

High Hang Snatch, Snatch Pull, Snatch, all squat
2x[1+1+1] @65%, 3x[1+1+1] @70%

Snatch
2×2 @75%, 3×1 @80%

Power Clean + Clean
2x[2+1] @70%, 2x[2+1] @75%, 4x[1+1] @80%

Clean Deadlifts
4×4 @110% of clean

Extra Regionals wod
EMOM x 20 min
15 Calorie Bike
5 Muscle Ups


Sunday
ALL LEVELS

“Fight Gone Bad”
3 rounds of
1 min max wallball shots
1 min max sumo deadlift highpull 75/55lbs
1 min max box jumps 24/20″
1 min max push press 75/55 lbs
1 min max cal row
1 min rest
* The clock does not stop

WEIGHTLIFTING
announced th day of

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