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Home / work out of the day / CROSSFIT AND OLYMPIC WEIGHTLIFTING PROGRAMMING FOR THE WEEK OF DEC 4 2017

CROSSFIT AND OLYMPIC WEIGHTLIFTING PROGRAMMING FOR THE WEEK OF DEC 4 2017

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Monday
CLASS

Power Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep EMOM x 5 min (80%)
1 rep E2MOM x 10 min (85%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.
**move to squat snatch when necessary to complete the rep.

*choose weightlifting of class, not both

STRENGTH
Snatch waves
3×1 @(80,85,90%)

Power Jerk
2×2 @80%, 2×1 @85%, 3×1 @90%

Snatch Pull
7×3 @80-90%

False grip pull up + straight arm pull up
5×5+5

Tuesday
CLASS

For time:
10 Power Clean @ 35%
30 Ab mat sit ups
10 Power Clean @ 45%
30 Ab mat sit ups
10 Power Clean @ 55%
30 Ab mat sit ups
10 Power Clean @ 65%
30 Ab mat sit ups
10 Power Clean @ 75%
30 Ab mat sit ups
10 Power Clean @ 85%
30 Ab mat sit ups

STRENGTH
Power Snatch
6×3 @80%

Hang Clean
6×3 @75%

Back Squat
6×4 @80%

Bench Press
5×3 @80%

Wednesday
CLASS

A. 10 min EMOM
M1, 10 Kipping chest to bar pull ups
M2, 20 Perfect push ups

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20
America KBS 1.5/1 pood
Air Squats
Ground To Overhead w/plate

STRENGTH

Power Clean
4×2 @80%

Squat + Jerk
7×2+1 @80%

Clean Pull
7×3 @100%

Thursday
CLASS

Partner WOD
5 Rounds
20 Pistol Squats
15 Toes to Bar
row 250m
*1:1 Work:Rest.

STRENGTH
Hang Snatch pause in the bottom 0:03
7×2 @80%

Clean and Jerk, waves
3×1 @(80,85,90%)

Good Morning
6×4 @70-80%

Friday
CLASS

AMRAP in 20 min
25 ft OH walking lunge
8 burpee over bar
25 ft OH walking lunge
8 CTB pull ups

BARBELL CLUB

Come for the 5:30 class and stay for extra programming

STRENGTH

Power Snatch
7×2 @80%

Power Jerk
6×3 @75%

Front Squat
6×4 @80%

Saturday
CLASS

AMRAP 7 minutes
5 Bar Muscle Ups
10 Burpees

*Rest 3 minutes

AMRAP 7 minutes
15 Kettlebell Snatches AHAP
20 Ab Mat Sit Ups

*Rest 3 minutes

AMRAP 7 minutes
250m Row
30 Air Squats

STRENGTH

Muscle Snatch
7×4 @50%

Behind the neck Jerks
6×2 @80%

Med. Grip Pull
7×3 @90-100%

Sunday
CLASS

As many reps as possible in 18 min
15 Deadlift 155/115
10 Wallball
10 Box jump 24/20″
15 Deadlift 155/115
20 Wallball
20 Box jump
15 Deadlift 155/115
30 Wallball
30 Box jump
15 Deadlift 155/115
40 Wallball
40 Box jump
Max Muscle ups or Chest to bar pull ups

STRENGTH
announced the day of

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