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CrossFit and Olympic Weightlifting Programming for the week of June 17

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Monday
CLASS

A. Strict Press
3-3-3-2-2-2
 
B. "The Chief"
Max rounds in 3 minutes of:
3 Power Claen 135/95
6 Push ups
9 Air Squats
 
Rest 1 minute. Repeat for a total of 5 cycles.
 
STRENGTH (deload)
Power Clean
3 @70,75%, 2x3 @80%
 
Squat + Jerk
2+2 @60,65,70%, 4x2+2 @75%
 
Med. Grip Pull
3 @75%, 4x3 @80%
 
4 x 10 Supinated Strict pull Ups
*Use lat pulldown or assistance to get all 10 unbroken!
 
Walk 200' on your hands for time
*15 min practise

Tuesday
CLASS

5 Rounds for time:
20/15 Cal. A. Bike
15 Pull Up
15 Ring Dip

STRENGTH (deload)
Power Snatch
3 @50,55,60,65,% 2x3 @70%

Clean & Jerk
1 @55,60,65,70%, 2x1 @75%

Clean Pull
2x3 @75%, 3x3 @80%

Back Extension
2x10 AHAP

3 Rounds
14 DB Strict Press (7 each arm, alternating arms)
25 GHD Sit Ups
*Pick a weight that is heavy but you can stay in good position (ribcage square) but still get a good stimulus!

Wednesday
CLASS

A. EMOM x 12 min
M1, 3 Hang Power Cleans 75% + 10 Toes to Bar
M2, 3 Power Jerks + 8 Burpees

B. Clean Pull
5x3 @90%

STRENGTH
4 Sets Cash out
30-45 seconds Single Arm Dumbell Overhead Hold (Each arm, heavy dumbell)
4-6 Strict Weighted Chest to Bar Pull Ups (Depending on weight)

Yoke Carry
10 x 100’ (Unbroken)
*60 seconds rest exactly between each set.  My suggestion would be to start this around double bodyweight.

2 Sets
90 seconds a bike
10 Lateral Box Step Ups (Each leg)
10 Strict Pull Ups

Thursday
CLASS

A. Max Reps in 12 min
1 min double unders
1 min dumbbell snatch 50/35lbs
2 min double unders
2 min dumbell snatch
3 min double under
3 min dumbbell snatch

B. Max Reps in 4 minutes 30 seconds
60 seconds of Deadlifts 225/155#
60 seconds of HSPU
45 seconds of Deadlifts
45 seconds of HSPU
30 seconds of Deadlifts 
30 seconds of HSPU

STRENGTH (deload)
Hang Snatch
2 @60,65%, 4x2 @70%
 
Jerk
2 @50,55,60,65%, 3x2 @70%

Med. Grip Pull
2 @70,75%, 4x2 @80%

Front Squat
3 @60,65,70,75,80%

EMOM x 10
1 Legless Rope Climb (Scale to regular climb)
50' HS walk
 
Strict Ring Dips 
4 x 15 Reps

Friday
CLASS

EMOM for 24 min
M1, 14 DB Clean & Jerk 50's/35's
M2,  20 Box Jump
M3, 20 Wallball

STRENGTH
5 Sets
5 Strict Press (w/pause in bottom of each rep @ 70-75%)
5 Strict Weighted Pull Ups (Unbroken, but heavy!)

Strict Pull up Ladder (unweighted)
1-2-3-4-5-6-7-8-9-10 reps (Unbroken is the goal, alternate with 3-4 people!)

Farmers Carry
10 x 100’ w/60 seconds rest

Saturday
CLASS

With a partner for max reps at each station
4 MIN AMRAP
Power Cleans 135/95#
4 MIN AMRAP
Pull Ups OR Muscle Ups
4 MIN AMRAP
Burpee Box Jumps 24/20”
4 MIN AMRAP
Cal A. Bike

*1 minute rests between AMRAP’s! Only one partner works at a time!

STRENGTH
Drop Snatch/ Snatch Balance
work up to a heavy single
 
Snatch
2 @60,65,70,75%, 1 @80,85,90,95++%
 
Snatch Pull from Hang
3 @75,80,85%, 3x3 @90%

Back Extension
2x10 AHAP

Sunday
CLASS

Light "Kalsu"
For time:
100 Thrusters 95/65lbs
3 burpees EMOM
rx+ 135/95lbs & 5 burpees
 
STRENGTH
Drop Clean/ Clean Balance
work up to a heavy single
 
Clean Pull to contact + Power Clean + Squat
1+1+1 @60.65,70,75%
 
Clean  
1 @80,8,90,95++%

Clean Pull  
5x3 @105%
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