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CrossFit and Olympic Weightlifting Programming for the week of Sept 11 2017

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Monday
CLASS

A. EMOM x20 min
5 Power Clean & Jerk @60%
3 Muscle Ups

B. Front Squat
8×4 @80%
*expect the squats to take you into the next class
**Optional

Additional programming posted inside the box

Tuesday
CLASS

10 rounds each for time
30 Double unders
15 Toes to bar
10 Power snatch 95/65lbs
*rest 1:1, max effort each round

Additional programming posted inside the box

Wednesday
CLASS

in a team of 3
10 rounds each
200m run (tight to building)
10 burpees
*rotate on the runner

Additional programming posted inside the box

Thursday
CLASS

4 Rounds 
25 Push Press 95/65#
50 Calorie Row
100 Double Unders

Additional programming posted inside the box

Friday
CLASS

A. Back Squat
4×6 @70%

B. 21-15-9 reps for time
Assault bike Calories
hspu

Additional programming posted inside the box

Saturday
ALL LEVELS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 185/125
3 Front Squats, 185/125
3 Jerks, 185/125
*scaled work with 60% of 1RM Clean & Jerk
**AMRAP in 15 min if you lose the minute

extra work for after class
EMOM x20min
M1, 17/12 Cal row
M2, 25 Push ups

Sunday
ALL LEVELS

“Strung out Fran”
For time:
21-15-9
Squat Clean Thrusters 135/95lbs
C2B Pull Ups

rest 10 min

“Fran”
For time:
21-15-9
Thruster 95/65lbs
Pull Ups

*tape your hands!! No tears!!!
**scaled version of today should be Fran then easy fran

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