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CrossFit and Olympic Weightlifting Programming for the week of Feb 12

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Monday
CLASS

A. Back Squat
3×7 @65%

B. “Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Ring Muscle ups
10 Hang Power Clean 135/95lbs

*Scale Muscle Ups to jumping muscle ups

STRENGTH

5 rounds not for time
max reps strict pull ups, or 10 heavy lat pull down
max rep bench press @ 60%

5 rounds not for time
10 curls
10 extensions
10 gh raises

Tuesday
CLASS

A. EMOM for 10 min
M1, 2 Push Jerk @ 75%
M2, 10 Kipping or Butterfly Chest to Bar Pull Up

B. 30-20-10 reps for quality
Russian Kettlebell Swings
Toes to Bar

Strength

Snatch, waves
3 x 1 @(75,80,85,90%)

Hang Snatch
4 x 3 @ 75%

Snatch Pull
4 x 3 @ 90%

Wednesday
CLASS

A. E2MOM for 10 sets
2-1 Snatch
increase weight as time goes on.
Suggested loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 90%

B. For time:
5 Hang Power Clean @65%
10 Box Jump-Overs (24″/20″)
10 Hang Power Clean
20 Box Jump-Overs
15 Hang Power Clean
30 Box Jump-Overs

STRENGTH

Clean Deadlift
5 x 5 @ 75% of DL

Strict Press
4 x 5 @ 70%

Strict Dips
3-5 x Max reps

Thursday
CLASS

A. Back Squat
5 x 3 @ 80%

B. CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups
*scale muscle ups to chest to bar pull ups

WEIGHTLIFTING

Clean & Jerk
3 x 1 @(75,80,85,90%)

Hang Clean
4 x 3 @ 75%

Jerk
4 x 2 @ 75%

Friday
CLASS

A. 5 rounds for quality:
10 Ring rows
5-10 strict Handstand Push Ups

B. AMRAP in 10 min
30 Double unders
15 wallball

STRENGTH

Strict Pull Up
3-5 x max reps

Strict Dips
3-5 x Max reps

Rowing
8 x 250m with 0:45 rest

Saturday
CLASS

A. 5 Rounds for quality:
10 Power Cleans 135/95lbs
10 Dips

B. 15 min EMOM
M1, max Thrusters 95/65lbs
M2, max C2B Pull Up
M3, max Burpee over bar
*Pick a number and stick to it each round, try doing one more rep than last time.

WEIGHTLIFTING

Snatch
3 x 1 @(75,80,85,90%)

Clean & Jerk
3 x 1 @(75,80,85,90%)

Clean Pull
4 x 2 @ 90%

Sunday
CLASS

“Blake”
4 rounds for time:
100′ overhead walking lunge w/ single DB
30 box jump 24/20″
20 wallball shots
10 handstand push ups
*scale HSPU to pushups or dips

WEIGHTLIFTING
Announced the day of, Valhalla programming

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