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CrossFit and Olympic Weightlifting Programming for the week of October 23 2017

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Monday
CLASS

E6MOM x5 rounds
50 Double Unders
40 Air Squats
20 Calorie Row
10 Power Clean and Jerks 135/95#
*each round is for time

STRENGTH
Jerk foot work 10min

Clean & Jerk
2×1+2 @70%, 4×1+2 @75%

Clean Pull
2×3 @80%, 4×3 @90%

Snatch from blocks infront of knee
2×2 @705, 3×2 @ 75%

Back Squat
3×7 @65%, drive with speed

Tuesday
CLASS

AMRAP 10 minutes
7 Muscle Ups
21 Wall Ball

Rest 10 minutes

AMRAP 10 minutes
21 Kettlebell Swings 1.5/1pood
7 Deficit Handstand Push Ups

WEIGHTLIFTING
snatch speed under bar work 10 min

Snatch
2×3 @65%, 2×3 @70%, 4×3 @75%

Power Clean
2×3 @60%, 2×3 @65%, 4×3 @70%

Med. Grip Pull to extension + Med. Grip pull
2×2+3 @70%, 2×2+3 @75%, 2×2+3 @80%

Back Extension
3×10 w/40kg

Wednesday
CLASS

3 Rounds
50 Double unders
10 Burpees

Rest 5 min

21-15-9
GHD Sit Ups
Deadlift 225/155
Box Jumps 24/20”

Rest 5 min

3 Rounds
50 Double unders
10 Burpees

STRENGTH
Hang in front of knee Power Snatch
2×4 @60%, 2×4 @65%, 4×4 @70%

Jerk
2×2 @70%, 2×1 @75%, 4×1 @80%

Clean from blocks at knee
2×2 @70%, 2×2 @75%, 4×2 @80%

Press
1×4 @60%, 4×4 @70%

Thursday
CLASS

A. Power Drop Snatch + Overhead Squat
15 min working up to a haevy set 1+1

rest 3 min

B. For time:
21-15-9 Overhead Squat 95/65
42-30-18 Pull Ups

WEIGHTLIFTING
Snatch
2×2 @ 705, 2×2 @75%, 4×2 @80%

Snatch Pull
2×4 @80%, 4×4 @85%

Power Jerk
2×5 @60%, 4×5 @70%

Back Squat
4×6 @70%, drive with speed

Friday
CLASS

A. E2MOM x 5
5 Ring Muscle Up

B. EMOM x 21 minutes
Minute 1: 20 Calorie Row
Minute 2: 12 Burpees
Minute 3: 50 Double Unders
*Just spending some time breathing hard and changing up movements! 

STRENGTH
Snatch
2×3 @65%, 3×3 @75%

Power Clean
2×3 @65%, 3×3 @75%

Press
2×4 @65%, 4×4 @75%

Strict Pull ups
4×10 w/weight

Saturday
CLASS

6 min AMRAP
3 Cleans @ 75%
10′ Handstand walk

rest 3 min

6 min AMRAP
6 Power Cleans @ 60%
9 Pull ups

rest 3 min

6 min AMRAP
6 Muscle cleans @ 50%
12 Wallball

WEIGHTLIFTING

Snatch
2×2 @70%, 2×2 @75%, 4×2 @80%

Clean & Power Jerk
1×1+2 @60%, 2×1+2 @65%, 4×1+2 @70%

Clean Pull
2×4 @80%, 2×4 @90%, 4×4 @100%

Front Squat
5×5 @75%

Sunday
CLASS

In team of 2
100 Wall ball – partner holds deadlift
100 cal row – partner holds deadlift
100 Deadlift – partner holds deadlift
rx = 185/125lbs
*switch when partner drops deadlift hold

WEIGHTLIFTING
announced the day of

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