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CrossFit and Olympic Weightlifting Programming for the week of Jan 15 2018

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Monday
CLASS

A. Clean & Jerk
5 x 2 @ 80%

B. “DT”
Five rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
*Performance groups begin working on the strength program before or after this wod.

STRENGTH

Snatch
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, 3×1 @100++%

Full Recovery

Clean & Jerk
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, 3×1 @100++%

*If doing class skip the strength portion and only do “DT”

Tuesday
CLASS

10 Rounds (1:1)
20/15 Caloire Row
15 Handstand Push Ups, unbroken
5 Squat Cleans @60-65%
*Alternate rounds with a partner

STRENGTH

Power Clean
2×3 @75%, 3×3 @80%

Clean Pull
6×2 @90%

Front Squat
3@80%, 2@85,90%, 1@95,100++%

Wednesday
CLASS

3 Rounds (1:2)
10 Deadlifts 60%
100’ Front Rack Dumbell Walking Lunge 50/35’s
10 Muscle Ups
100’ Front Rack Dumbell Walking Lunge 50/35’s
10 Deadlifts 60%
*This is one round, complete a total of 3 rounds, alternating with 2 partners each round. 

STRENGTH

EMOM x 15 min
10 pull ups
10 dips
10 GH raises

5 rounds of
10 curls
10 extensions

Thursday
CLASS

A. Back Squat
5 x 3 @85%

B. EMOM for 10min
M1, 15 Toes to bar
M2, 15 Dips

STRENGTH

Power Snatch
3@75%, 2@80%, 1@85%, 4×1 @90%

Jerk
2@70,80,85%, 4×1@90+++%

Clean from blocks
3×2 @70%, 4×2 @80%

Friday
CLASS

A. 10 min EMOM
M1, 5 Strict Press @75% of 1RM
M2, 10 Strict Pull ups

B. AMRAP in 12 min:
3 Muscle ups
9 Kettlebell Swings 2/1.5 pood
15 Burpee Box Jump

STRENGTH

Power clean
2×2 @75%, 4×2 @80%

Power Jerk
2×2 @75%, 4×2 @80%

Snatch Pull
2×3 @80%, 4×2 @90%

Saturday
CLASS

AMRAP in 17 min
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120
rx’d must have a jump to a target six inches beyond your reach

STRENGTH

Snatch, waves
2×1 @(75,80,85,90%)

Jerk, waves
2×1 @(60,65,70,75,80%)

Hang Clean
2×2 @75%, 4×2 @80%

Back Squat
3@70,80%, 2@85,90%, 3×1 @95-100%

Sunday
CLASS

AMRAP in 10 min
5 Pull Ups
25 Double Unders

rest 5 min

AMRAP in 10 min
5 Toes to Bar
15 Wallballs

STRENGTH

announced the day of

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