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CrossFit and Olympic Weightlifting Programming for the week of Dec 11 2017

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Monday
CLASS

A. E1:30MOM x 10 rounds
Squat Clean
R1, 3 reps @ 60%
R2, 3 reps @ 65%
R3, 3 reps @ 70%
R4, 3 reps @ 75%
R5-10, 2 reps @ 80%
*Just trying to get some squat volume here, focus on the squat pattern, drive hard and fast out of the bottom, or just develop your bottom position by sitting down there for 2 seconds

B. AMRAP in 7 min
3-6-9-12…. Reps of each
Power Clean & Jerk 135/95lbs
Toes to Bar

*Do not mix class and strength today

STRENGTH
Snatch, waves
5×1 @(80,85,90,95%)
*warm up to this with triples and doubles at lighter weights
**this will take a long time, do not rush, grap a chair and a coffee

Full Recovery

Clean & Jerk, waves
3×1 @(80,85,90,95%)
*warm up with doubles and singles and lots of empty bar jerk foot work.
**this will take a long time, do not rush, grap a chair and a coffee

Tuesday
CLASS

A. 10 Rounds (1:1)
50 Double Unders
3 Rope Climbs
*Alternate rounds with a partner! Scale to 2 or 1 Rope climb!

B. 10 Rounds (1:1)
250m Row Hard
*This should be a pace you can MAINTAIN throughout the whole row and for all the intervals! 
**There will not be time in class to be coached through this, feel invited to stay longer to get some extra work in.

STRENGTH
Power Clean
2×3 @70%, 4×3 @80%

Clean Pull
2×2 @100%, 4×2 @110%

Front Squat
8×2 @85%
*start counting sets from 65%

Wednesday
CLASS

EMOM x 28 min
M1, Partner resisted band shuttle run
M2, 15 Toes to Bar
M3, 15/12 Caloire Assault Bike
M4, 15 Dumbell Bench Press 55/30#

STRENGTH
Power Snatch
2×3 @80%, 4×1 @85%
*basically keep power snatching until you accidentally squat snatch

Jerk, waves
2×1 @(85,90,95,100%)

Clean from blocks
5×2 @80%

Thursday
CLASS

A. 4 Rounds
30 seconds Hollow Rock
30 seconds Hanging L-Sit Hold (pull up bar)
30 seconds Ring Support Hold (top of dip)
30 seconds back extensions
*30 seconds rest between each set!

B. For time
21-15-9 reps of:
Assault Bike Calories
Handstand Push Ups
*Max effort
*Scale to be unbroken
**Scale hspu to less reps or pushpress @ 50% of strict press
***Scale Ass. Bike volume to preserve intensity 15-12-9 for example

STRENGTH
Snatch
2×2 @75%, 4×2 @80-85%

Power Jerk
2×2 @75%, 4×2 @80-85%

Hang Clean
2×2 @75%, 4×2 @80-85%

Friday
CLASS

A. Back Squat
5 x 5 @ 75%

B. 14.3 retest, AMRAP in 8 min
10 Deadlift 135/95
15 Box Jump 24/20″
15 Deadlift 185/135
15 Box Jump 24/20″
20 Deadlift 225/155
15 Box Jump 24/20″
25 Deadlift 275/185
15 Box Jump 24/20″
30 Deadlift 315/205
15 Box Jump 24/20″
35 Deadlift 365/225
15 Box Jump 24/20″

BARBELL CLUB
No Barbell Club tonight Christmas party starts at 6:30

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

Snatch Pull, slow to contact + acceleration
5×3 @90%

20 min Skills practice

Saturday
CLASS

“Jenny”
AMRAP in 20 min
20/15 cal assault bike
20 burpees
10 pull up
20 wallball
10 toes to bar
*if ass. Bikes are occupied jump on a rower
*be fast on the bikes and rowers as class may be large

STRENGTH
Hang Snatch
2×4 @65%, 4×4 @75%

Jerk
2×1 @75%, 2×1 @80%, 2×1 @85%

Clean from blocks
5×2 @80%

Sunday
CLASS

AMRAP in 20 min
2 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
1 round of “DT”
12 deadlift 155/105
9 hang power clean 155/105
6 push jerk 155/105

STRENGTH

announced the day of

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