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CrossFit and Olympic Weightlifting Programming for the week of October 2 2017

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Monday
CLASS

A. Back Squats
5-5-5-3-3-2-2-1-1-1 until to establish a 1RM

B. 7 min AMRAP
3-6-9-12-15……
Clean and Jerk 135/95 lbs
3-6-9-12-15…..
Toes to bar

STRENGTH

A. Alternating with a partner
40-30-20-10 Assault bike calories

B. Handstand walking practice

Tuesday
CLASS

Strict “Cindy” with double unders
AMRAP in 20min
5 strict pull ups
10 push ups
15 air squats
20 double under

WEIGHTLIFTING

*testing on Saturday, complete today or Thursday if necessary
Power Snatch + High Hang Power Snatch + Snatch Balance
5x[1+1+1] ascending in weight

Power Snatch
2×3 @65%, 5×2 @70%

Muscle Drop Clean + Split Jerk
5x[1+2] ascending in weight

Power Clean & Jerk
2×3 @65%, 5×2 @70%

Triple Jump
5x

Wednesday
CLASS

Partner Chippers, one person working at a time.
With a partner for time!
50 Calorie Row
50 Burpees over bar
50 Calorie Bike

*Rest 5 minutes

100 Deadlifts 135/95#
75 Hang Power Cleans 135/95
50 Shoulder to Overhead 135/95#

STRENGTH

A. Death by Bar Muscle Up
EMOM for as long as possible
add 1 bmu each minute

B. 5 rounds for time:
Sled push across box and back
10 HSPU

Thursday
CLASS

A. Snatch Jerk + Overhead Squat
5x[1+1] @100% of snatch

B. AMRAP in 9 min
25 wallball
20 kbs 2/1.5pood
15 box jump

WEIGHTLIFTING

*testing on Saturday, complete today if necessary
Muscle Snatch + Overhed Squats
5x[1+1 ascending in weight

Snatch
3×3 @60%, 5×2 @65%

Muscle Clean + Split Jerk
5x[1+3] ascending in weight

Clean & Jerk
3×3 @60%, 5×2 @65%

Establish a max height jump over a pvc

Friday
CLASS

AMRAP in 20 min
100 double-unders
32 walking lunges steps 95/65lbs

STRENGTH
A. 3 rounds of:
max reps bench press @ bodyweight
10 DB bicep curls per arm
25 GHD sit ups

B. 3 rounds of:
10 DB bench row per arm
30 banded tricep extensions
25 v-ups

C. 3 rounds for time
20 cal assault bike
20 push ups

Saturday
CLASS

A. For time:
21-15-9 Thrusters 95/65lbs
3-2-1 Legless rope Climb

B. Five rounds for time of:
5 Deadlift 275/175lbs
10 Burpees

WEIGHTLIFTING

Snatch Balance
1+1+1+1+1+1+1

Snatch High Pull + Muscle Drop Snatch
5x[1+1] ascending in weight

Establsh a 1RM Snatch

Power Clean Slit Jerk drills and timing with empty bar

Establish a 1RM Clean&Jerk

Sunday
CLASS

“Incredible Hulk”
AMRAP in 20 min
5 Deadlift 115/75lbs
5 Hang power clean 115/75
5 Front squat 115/75
5 Push press 115/75
5 Back Squat 115/75

WEIGHTLIFTING

announced the day of

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