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CrossFit and Olympic Weightlifting Programming for the week of Jan 2 2018

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Tuesday
CLASS

A. Not for time:

Overhead Squat
work to 2RM

Front Squat
work to 2 RM

Back Squat
work to 2RM

*weight keeps going up, switch to next movement when 2RM is reached.
*this is a good day to sneak in a 1RM test

STRENGTH

Power Snatch
2×2 @75%, 4×2 @80%

Power Clean
2×3 @75%, 3×3 @80%

Power Jerk
5×3 @75%

Wednesday
CLASS

A. E2MOM x 5 rounds
5 Push Press @ 65-70% of jerk
10 Ring Rows with 0:02 pause at top

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar
5 WALLBALL EMOM!!!!

STRENGTH
Snatch from blocks, waves
2x(2 @70,75,80,85%)

Clean
2×2 @75%, 2×2 @80%, 2×2 @85%

med. Grip Pull
5×3 @90%

Thursday
CLASS

A. AMRAP 20 minutes
500m Row
25 Bench Press 135/95#

B. 5 rounds not for time:
10 bench rows per arm
10 skull crushers

STRENGTH
Clean & Jerk, waves
3×1 @(70,75,80,85%)

Snatch, waves
3×2 @(65,70,75,80%)

Snatch Pull, high
5×3 @70-80%

Friday
CLASS

“CrossFit Total”
extablish a 1rm in each and total your score
A. Back Squat

B. Srict Press

C. Deadlift

*Get your 1rm’s set we will start a strength cycle next week

BARBELL CLUB
We will Total then do a wod

STRENGTH
Clean from blocks above knee
2×2 @75%, cluster set 2@80% every :30 for 10 reps

Jerk
2×2 @75%, 4×2 @80%

Clean pull to contact
5×3 @100%

Saturday
CLASS

For time:
10 Strict Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20″
10 Strict Pull Ups
30 Box Jumps 24/20″
20 DL 135/95LBS
10 Strict Pull Ups

STRENGTH

Hang Snatch, hold 0:02 below knees
2×2 @75%, 6×1 @80%

Clean 7 Jerk
2×2 @70%, 2×2 @75%, 2×1 @80%

Clean & Jerk, waves
3×1 @(85,90,95++%)

Sunday
CLASS

AMRAP in 4min
5 Power Cleans 135/95lbs
10 Push Ups
5 Burpees
Rest 1 min
AMRAP in 6min
5 Front Squats 135/95lbs
10 Wallballs 20/14lbs
Rest 1 min
AMRAP in 4min
5 Squat Cleans 135/95lbs
10 Push Ups
5 Burpees

STRENGTH
announced the day of

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