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CrossFit and Olympic Weightlifting Programming for the week of Dec 25 2017

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Merry Christmas Animals, remember we are closed Monday and Tuesday. Workouts posted for those day are for you to meet at the box or do on your own where ever you may be spending your holidays.

We hope you all have a wonderful holiday season!!!

Monday
Gym closed, check community for people heading in to work out
AMRAP in 10min
10 wallball 30/20
10 strict pull ups

rest 5 min

AMRAP in 10 min
20 wallball 20/14
10 ring rows

5 rounds not for time, building strength and skill
5 ring muscle up with light weight weight vest

For time
2 rounds of;
30 hang power clean 95/65
30 ring dips
2 rounds of;
30 ghd sit ups
30 burpees to 6″ target

Tuesday

Gym closed, check community for people heading in to work out
5 rounds for max reps
1min of ass. Bike cal.
1min of row cal.
1min of double unders
*rest 1min between each minute

5 rounds for time
5 cleans 225/155
5 paralette hspu

STRENGTH
Snatch, power until you accidentally full
2×1 @60,65,70,75,80,85%

Clean & Jerk
2×1 @60,65,70,75,80,85%

Clean Pull
5×2 @110%

Wednesday
CLASS

5 rounds for time
2 deadlift @80%
10 bf burpee

straight into

10 rope climb

straight into

20 back squats @70%

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

Snatch pull to hip + Snatch pull + Snatch high pull
1×1+1+1 @70%, 1×1+1+1 @75%, 4×1+1+1 @80-85%,

Back Squat
5×5 @70%

Thursday
CLASS

A. Clean & Thruster
8 x [3+2] excalating weight each set, if you fail drop weight and wave back up.

B. “Fran”
21-15-9 reps for time of:
Thrusters 95/65
Pull ups

STRENGTH

Snatch from blocks
2×2 @75%, 4×2 @80%

Power Jerk + Jerk
2×1+1 @75%, 2×1+1 @80%, 2×1+1 @85%

Med, grip Pull
5×3 @90%

Friday
CLASS

A. 3 rounds for time:
row 500m
20 ttb
10 ohs 135/95

B. “K Fitness”
3 rounds for time:
10 Power Snatch 95/65
10 Burpee over Bar

BARBELL CLUB
New years bench mark “King Kong”, scaled to bay Kong

STRENGTH
Power Clean
2×3 @75%, 4×2 @805

Snatch Pull from blocks
6×5 @80-90%

Front Squat
5×5 @75%

Saturday
CLASS

“Grace” 10 min time cap
For time:
30 Clean and Jerk 135/95lbs

straight into

20 Ring Muscle Ups
or
50 C2B Pull Ups
or
50 of any pulling movement

STRENGTH
Power Snatch + Hang Snatch + 2sec hold
2×3+1 @70%, 2×2+1 @75%, 2×2+1 @80%

Squat + Jerk
2×2+1 @80%, 4×2+1 @85%

Clean from blocks
2×2 @75%, 4×2 @80%

Sunday
CLASS

New Years Eve!!!
“Filthy Fifty”
For time:
50 Box jump 24/20″
50 Jumping pull ups
50 Kettlebell swings 1.5/1 pood
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35lbs
50 Back extensions
50 Wall ball shots 20/14lbs
50 Burpees
50 Double unders

STRENGTH

announced the day of

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