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CrossFit and Olympic Weightlifting Programming for the week of October 30 2017

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Monday
CLASS

Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

STRENGTH
Power Clean
2×3 @70-75%
Cluster sets
2x 1 rep every :20 for 6 reps @80%

Jerk
2×2 @75%, 4×2 @80%

Squat
6×4 @85%

Tuesday
CLASS

100 Double under
50 Wallball
20 Toes to Bar
50 American KBS 1.5/1pood
20 Toes to Bar
50 Wallball
100 Double under

WEIGHTLIFTING
Snatch
2×3 @70%, 2×2 @75%, 6×1 @80%

Clean & Jerk
2×2 @70%, 2×2 @75%, 4×1 @80%

Snatch Pull, slow to contact, fast through shrug
2×3 @80%, 4×3 @85%

Back Extension
4×10 w/40kg+

Wednesday
CLASS

E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Max shuttle sprint until 2 min mark
Rest 1 min

*scale to 1 round of cindy

STRENGTH
Hang Power Snatch
1×4 @65%, 2×4 @70%, 3×3 @75%

Squat + Jerk
6×2+1 @75%

Clean from blocks at knee
2×3 @70%, 5×2 @75%

Push Press
4×4 @70%

Thursday
CLASS

10 rounds alternating rounds with a partner
5 Deadlifts 315/205
10 HSPU

WEIGHTLIFTING
Snatch
2×2 @70%
Cluster sets
2x 1 rep every :20 for 6 reps @75%

Snatch Pull from blocks at knee
2×5 @90%, 4×4 @100%

Front Squat
3×7 @65%, drive with speed

Friday
CLASS

A. E2MOM x 5
10 strict close grip supinated pull up

B. For time:
50-40-30-20-10
Walking lunges @ 33% of front squat
Double under

STRENGTH
Power Snatch + Snatch
2×2+1 @70%, 4×2+1 @75%

Hang Power Clean
2×2 @70%, 4×2 @75%

Power Jerk
6×3 @70%

Back Squat
8×2 @90%

Saturday
CLASS

A. Squat Clean Thruster, work up to a heavy single

B. AMRAP in 10 min
10 Toes to Bar
5 Squat Clean Thrusters 185/125lbs

WEIGHTLIFTING
Clean & Jerk
2×2 @70%, 2×1 @75%, 2×1 @80%, 4×1 @85%

Clean Pull
4×3 @90%

Hang Snatch
1×3 @65%, 4×3 @70%

Back Extension
4×10 w/40+kg

Sunday
CLASS

“Artie”

AMRAP in 20 min
5 Pull Up
10 Push Up
15 Air Squats
5 Pull Up
10 Thruster 95/65lbs

WEIGHTLIFTING
announced the day of

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