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CrossFit and Olympic Weightlifting Programming for the week of Dec18 2017

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Monday
CLASS

A. Super Set
Bench Press 5×3 (sets start at 60%, work up in weight after that)
Ring Row 5×12 (with pause at top if these are easy for you)

B. 5 Rounds, with a partner
20 Dumbell Snatch AHAP
Max Toes to Bar (while partner does their 20 DB Snatch)

STRENGTH
Clean + Jerk
3+3 @60%, 2+2 @65%, 2+2 @70%, 2×2+2 @75%, 2×1+1 @80%, 4×1+1 @85%

Snatch from Blocks
3×2 @75%, 3×2 @80%

Power Jerk
6-6-6-6-6-6 finishing around 75%

Tuesday
CLASS

E5MOM x 5 rounds (25min)
3 Back Squat @ 80%
6 Box Jump 40/30″
9 Bar Muscle Up
*scale bmu to jumping bmu

STRENGTH
Hang Clean
2×2 @80%, 3×2 @85%

med. Grip Pull
2×2 @85%, 3×2 @95%

Back Squat
4×3 @90%

Wednesday
CLASS

For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

STRENGTH
Snatch
3×2 @75%, 3×3 @80%

Clean from Blocks
3×2 @75%, 3×2 @80%

Jerk
5×3 @80%

Thursday
CLASS

Hero WOD “Omar”
For time:
10 Thrusters 95/65
15 Bar facing burpees
20 Thrusters 95/65
25 Bar facing burpees
30 Thrusters 95/65
35 Bar facing burpees

STRENGTH

Power Clean
3×3 @80%, 2×2 @85%

Clean Pull
5×2 @110%

Front Squat
5×5 @70%

Friday
CLASS

**NO EVENING CLASSES THIS FRIDAY
A. Back Squat
6×4 @80%

B. 21-15-9 for time:
Assault bike Cal
Pull Ups

STRENGTH
Snatch
2×2 @75%, 2×2 @80%, 4×1 @85%

PVC wall Jerk Drills
5 min

Skills Practice
20 min

Saturday
CLASS

6 Rounds 
50 Double Unders
15 Toes to Bar
10 Power Cleans 135/95
*Rest 90 seconds after each round! Try and hang on to the barbell each round as long as you can!  The rest is there so you can push the intensity a bit on that grip!

STRENGTH
Clean + Front Squat + Jerk
2×2+2+2 @70%, 2×2+2+2 @75%, 2×1+1+1 @80%

Snatch Pull + Snatch
3×1+2 @75%, 4×1+1 @80%

Clean Pull
5×3 @100%

Sunday
CLASS

12 days of Holidays WOD!!!

STRENGTH
announced the day of

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