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CrossFit and Olympic Weightlifting Programming for the week of Feb 4

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Monday
CLASS

A. 5 rounds of:
8 Front Squats @ 50%
20 Push Ups

B. E1:30MOM for 10 min
10 Pull ups + 10 Burpees

STRENGTH

Power Clean + Clean
2×2+2 @70%, 5×1+2 @75%

Snatch Pull to contact + high
2×3+2 @75%, 5×2+2 @85%

Back Extension
3×10 AHAP

Tuesday
CLASS

Clean
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 every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean

STRENGTH
Power Snatch + Snatch
2x 2+2 @70%, 2×1+2 @755, 4x 1+2 @80%

Power Jerk + Jerk
2×2+1 @70%, 2×2+1 @75%, 4×2+1 @80%

Front Squat
5×3 @80%

Wednesday
CLASS

A. Snatch Grip Push Jerk + 2 OHS w/Pause
Up to a heavy set

B. AMRAP In 7 Minutes
5 Power Snatches 95/65lbs
25 Double Unders

STRENGTH
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press 65%
Deadlifts 65%

3 Sets for quality
25 GHD Sit Ups
10 Strict Pull Ups

Thursday
CLASS

For time:
50 Wallball
25 Toes to bar
40 Wallball
20 TTB
30 Wallball
15 TTB
20 Wallball
10 TTB
10 Wallball
5 TTB

STRENGTH

Snatch + low hang snatch + high hang snatch
3×1+1+2 @65%, 5x 1+1+1 @70%

Jerk
3×3 @75%, 10×1 @80%

Back Squat
5×4 @85%

Friday
CLASS

for time:
15/10 cal bike to start each round
25-20-15-10-5
Overhead Squats 95/65
5-10-15-20-25
Handstand Push Ups

STRENGTH
Full Clean + Front Squat + Jerk
2x 2+2+1 @70%, 2x 1+2+1 @75%, 6x 1+1+1 @80%

Hang Snatch
2×2 @70%, 4×2 @75%

Back Extension
3×10 AHAP

Saturday
CLASS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 135/95/65
3 Front Squats, 135/95/65
3 Jerks, 135/95/65

*scale to a 15 min AMRAP

STRENGTH

Clean & Jerk
3x(1-1-1-1-1)

Snatch from blocks
2×2 @75%, 4×2 @80%

Squat
5×3 @90%

Sunday
CLASS

“Popeye”
AMRAP in 20 min
5 C2B Pull up
10 Wallball
15 American KBS 1.5/1pood

STRENGTH

announced the day of

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