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CrossFit and Olympic Weightlifting Programming for the week of July 17 2017

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Monday
ALL LEVELS

“Holleyman”
30 rounds for time of:
5 Wallball
3 Handstand push-ups
1 Clean 225/155 lbs

EXTRA STRENGTH

Muscle Snatch + Snatch Balance
[1+1] @ 1-1-1-1-1-1-1-1

Snatch pull to contact + Snatch pull + Snatch, waves
2x(2x [1+1+1] @ 65,70,75,80%), 2 reps at each weight, 2 waves

Snatch Pull
2 x 4 @ 80%, 4 x 4 @ 85%

Back Squat
2 x 3 @ 75%, 3 x 3 @ 80%, 1 x 2 @85%

Tuesday
ALL LEVELS

A. 3 rounds for time:
Run 2 Laps
21 Pull ups
21 Dips

B. 4 x 400m row
1:2 work:rest

WEIGHTLIFTING

Snatch Balance
1-1-1-1-1-1-1-1

Muscle Snatch
2-2-2-2-2

Power Snatch + Snatch Balance + Full Snatch
1+1+1 @ 65%, 2 x [1+1+1] @ 70%, 4x [1+1+1] @ 75%

Snatch
6 x 1 @ 80-85%

Snatch Pull, slow 1st pull + aggressive 2nd pull
4 @ 80%, 4 @ 85%, 4 x 4 90%

Wednesday
ALL LEVELS

Clean (We use these percentages for reference)
5 EMOM x 5 min (65%)
3 EMOM x 5 min (75%)
2 EMOM x 5 min (80%)
1 Every 0:30 x 5 min (85%)
5 EMOM x 5 min (same 65%)
*No rest between sets, barbell cycle the lighter sets.
Squat cleans from 80%

EXTRA STRENGTH

if missed yesterdays class wod, you better get it today!!

Squat
40% x 5 reps
50% x 5 reps
60% x max rep

Thursday
ALL LEVELS

A. “Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#
*Pace this correctly and beat your score from the open!

B. 3-5 sets of max rep pull ups

WEIGHTLIFTING

Drop Clean
1-1-1-1-1-1-1-1

Muscle Clean
2-2-2-2-2-2-2-2

slow 1st pul Power Clean + Power Jerk + Full Clean + Split Jerk
1+1+1+1 @ 65%, 2x [1+1+1+1] @ 70%, 2x [1+1+1+1] @ 75%, 2 x [1+1+1+1] @ 80%

Front Squat + Jerk
2 x [2+1] @ 75%, 2 x [2+1] @ 80%, 1+1 @ 85%

Friday
ALL LEVELS

A. Press
40% x 5 reps
50% x 5 reps
60% x max reps

B. For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Toes to Bar

Barbell Club

5:30 pm, we will be following our Road To Regionals Program

Saturday
ALL LEVELS

For time:
3 Rounds
5 Muscle Ups/ 10 pull ups
5 Deficit HSPU/ 10 push press 95/65lbs
 
32 Overhead Walking Lunges w/ heavy Dumbell
 
repeat this wod three times

WEIGHTLIFTING

Muscle Clean + Strict Press
1-1-1-1-1-1-1-1

Clean & Jerk
2 x 1 @ 70,75,80,85,90%

Hang Power Snatch + Hang Snatch
2+1@65%, 2+1@70%, 4x 1+1@75-80%

Close grip Pull, arms inside legs
4 x 4 @ 85%

Front Squat
5 x 4 @ 75%

Sunday
ALL LEVELS

Start a new workout every 20:00
 
3 Rounds 
30 Calorie Row
30 Wall Ball 20/14
 
EMOM x 10 min
same minute,
8 DB snatch 50/35 alt arms + Double unders in remaining time

WEIGHTLIFTING
Announced the day of, Valhalla Weightlifting

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