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CrossFit and Olympic Weightlifting Programming for the week of Jan 8 2018

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Monday
CLASS

A. Back Squat
5 x 5 @ 75%

B. 21-15-9 reps for time:
Toes to Bar
Kettlebell Swings 2/1.5pood

STRENGTH
Power Snatch + Snatch
2x 2+1 @70%, 2x 2+1 @75%, 3x 2+1 @80%

Power Jerk
2×3 @70%, 4×3 @80%

Snatch Pull
5×3 @90%

Tuesday
CLASS

EMOM x 30 min
M1, 15/12 Calorie Row
M2, 10 Thrusters 115/75#
M3, 3 Strict Ring Muscle Ups
*scale weight and to kipping or pull ups

STRENGTH
Power Clean
2×3 @75%, 4x 3 @80%

Squat + Jerk
3+1 @60,65,70,75%, 3×3+1 @80%

Clean Pull
5×3 @100%

Wednesday
CLASS

5 Rounds (1:1) 
20 Wallballs
20 Hang Power Cleans 95/65
20 Ring Row
*The goal is to hang on to the bar and go unbroken!!  You may need to scale weight

STRENGTH
20 min Hand balancing

20 min kipping

Thursday
CLASS

Conditioning Intervals
1 Minute on/1 Minute off x 50 minutes (5 rounds total)

Double Unders
Airbike
Row
Burpees 
GHD sit ups

STRENGTH
Snatch, waves, warm up movement well
4×1 @(85,90,95++%)

Power Jerk + Squat + Jerk
2×1+1+1 @70%, 2×1+1+1 @75%, 3×1+1+1 @80%

Snatch Pull, first 2 to contact last one high
5×3 @90%

Friday
CLASS

4 Rounds (1:2 work:rest)
10 Bar Muscle Ups
30 Wall Ball
*everything unbroken

BARBELL CLUB
Spend your Friday night with us!!
Be prepared for a long session tonight

STRENGTH
Power Snatch
2×3 @75%, 4×2 @80%

Hang Clean
2×2 @80%, 2×1 @85%, 3×1 @90%

Back Squat
5×3 @80%

Saturday
CLASS

AMRAP in 1 min
Max Double Unders unbroken, take as many attempts as you need
straight into
AMRAP in 12 min
5 Box Jump 30/24″
3 strict HSPU
2 ring Muscle Up
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increase weight each round)
straight into
AMRAP in 1min
Max Double Unders unbroken, take as many attempts as you need

STRENGTH
Muscle Snatch
4×4 @40ish%

Snatch Grip Jerk + OHS
2×3+2 @80%, 2×3+2 @85%, 2×3+2 @90%

Jerk Squats
3-3-3-3-3, ascending in weight, each leg

Sunday
CLASS

In teams of 3 for time:
1500m row
90 Burpees to 6″
90 KBS 2/1.5pood
1000m row
60 Burpees
60 KBS
500m row
30 burpees
30 KBS
*everybody takes a turn at each movement

STRENGTH
announced the day of

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