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CrossFit and Olympic Weightlifting Programming for the week of November 27 2017

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Monday
CLASS

E5MOM x 5 rounds
Row 20/15cal
10 Pull Ups
10 HSPU
Shuttle run to 4:00
rest to 5:00

STRENGTH

4 sets of:
10 single leg DL 50/30’s
20 back extension 45/25
:30 L-sit hold

Back Squat
4×6 @55%

Tuesday
CLASS

10 rounds for time:
2 Power Clean @ 70%
5 Box Jump 40/30″
10 Pistol Squats

WEIGHTLIFTING

Snatch
2×2 @70%, 3×2 @75%

Clean
2×2 @65%, 3×2 @70%

Snatch Pull
2×3 @75%, 3×3 @80%

Wednesday
CLASS

A. For time:
30 Power Snatch @ 65%
50 Ring Dips
300 Double Unders

B. Row intervals
10 x 200m (1:2 work:rest)

STRENGTH

15 min Ring Muscle Up work
E5MOM for 5 rounds
you pick the volume of MU

20 min Hand Balancing

Front Squat
3×7 @50%

Thursday
CLASS

20 min EMOM
M1, 10 Thrusters 95/65lbs
M2, 10 Toes to Bar

WEIGHTLIFTING

Snatch
2×2 @65%, 5×1 @70%

Clean & Jerk
2×2 @65%, 5×1 @70%

Med. Grip Pull
4×2 @80%

Friday
CLASS

A. Back Squat
5×5 @ 75%

B. Strict Press + Ring Row
5×5+10 @75%

STRENGTH

Snatch
5×2 @60%

Clean & Jerk
5×2 @60%

Back Extension
4×10 w/25kg

Saturday
CLASS

E3MOM x 10 rounds
3 Bar Muscle up
10 Kettlebell Swings 1.5/1pood
5 C2B Pull Ups
10 Kettlebell Swings 1.5/1pood
Shuttle Run to the 2:00 mark
Rest 1 min

* scale to 1 round of pull up and KBS to ensure you get some sprinting time

WEIGHTLIFTING

Snatch, waves
2×1 @(75,80,85,90,95++%)

Clean & Jerk, waves
2×1 @(75,80,85,90,95++%)

Sunday
CLASS

E5MOM x 4 rounds (40 min)
M1, 30 Wallball + 5 Bar Muscle Up + 20 Burpees
M2, 10 Deadlift 225/155lbs + 2 Rope Climbs

WEIGHTLIFTING

announced the day of

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