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CrossFit and Olympic Weightlifting Programming for the week of January 22 2018

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Monday
CLASS

A. 21-15-9 reps for time:
Push Press 95/65
Power Clean 95/65

B. 3 rounds not for time of:
10 Strict Pull Ups
10 dual russian Kettlebell Swing 4/3pood

STRENGTH
Muscle Snatch from blocks
3 @60,65,70%

Snatch from blocks
2×2 @75%, 5×2 @80%

Med. Grip pull
6×3 @80%

Tuesday
CLASS

A. 3 round for time:
21/17 cal row
12 hspu
3 rope climb *protect your shins

B. 5 rounds not for time
20/15 cal bike

STRENGTH

Clean & Jerk
1 @70,75,80,85%, 4×1 @90%

Back Squat
6 @65%, 5 @75%, 4 @80%, 3×4 @85%

Strict Press
2×3 @75%, 4×3 @80%

Wednesday
CLASS

For time:
30 Wallball
20 Power Snatch 95/65
30 Wallball
20 Power Clean 95/65
30 Wallball
20 Power Snatch 95/65
30 Wallball
20 Power Clean 95/65
30 Wallball

*one barbell/one weight for whole wod

STRENGTH

Hang Snatch
2×2 @75%, 4×2 @80%

Snatch Pull
5×3 @80%

Snatch Push Press
5×2 @75%

Thursday
CLASS

AMRAP in 20 min
20 medicine ball cleans 20/14
60 double under

STRENGTH
Power Clean
4×2 @80%

Squat + Jerk
7×2+1 @80%

Clean Pull
7×3 @100%

Friday
CLASS

For time:
10 muscle ups
25 thrusters 75/55
1,000-meter row
25 thrusters
10 muscle ups

STRENGTH
20 min hand balancing

5 rounds
20 hollow rocks
20 hip extension

3 rounds of:
max time l-sit hold

Saturday
CLASS

A.AMRP in 12 min
1 squat snatch 155/105
3 clean & jerk 155/105
30 double-unders

B. 5 rounds not for time
10 bicep curls
10 tricep extensions
10 gh raises

STRENGTH
Clean from blocks
2×3 @70%, 4×3 @75%

behind the neck Jerk
2×2 @75%, 4×2 @80%

Front Squat
1 @65,70,75,80,85,90,95,100,105%

Sunday
CLASS

EMOM x 10 min
M1, 20 Wallballs
M2, 15 Bar facing Burpee
EMOM x 10 min
M1, 15 Push Press 115/75
M2, 15 Toes to Bar
EMOM x 10 min
M1, 5 Strict Pull Ups
M2, 10 Perfect Push Ups
*no rest between emoms, just work!!
*scale reps to keep up with the clock

STRENGTH

announced the day of

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