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CrossFit and Olympic Weightlifting Programming for the week of Sept 18 2017

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Monday
CLASS

“Helton”

Three rounds for time of:
800m run
30 squat cleans 95/65
30 Burpees
*use DB if you want

STRENGTH

Muscle Clean
2-2-2-2-2

High hang power clean
2×2 @70%
Hang below knee power clean
2×2 @75%
Power Clean
4×2 @80%

Power jerk + split jerk
2x[2+2] @70%, 2x[2+1] @75%
Front Squat + Jerk
4x[3+1] @80%

Front Squat
4×3 @80%

Tuesday
CLASS

5 Rounds
5 Bench Press 65%
5 Bar Muscle Ups
*Rest 7 minutes and REPEAT with less weight on the Bench Press!

WEIGHTLIFTING
Power snatch + snatch balance
5x[1+1] ascending in weight

Power snatch + snatch
2x[2+2] @70%, 2x[1+2] @75%, 4x[1+1] @80%

Clusters
1-1-1-1-1-1-1-1

Clean
2×2 @75%, 4×2 @80%

50 GHD sit ups

Wednesday
CLASS

In a team of 3
5 rounds for time
30 Cal Row
1 round “DT”
12 deadlift 155/105
9 hang power clean 155/105
6 shoulder to overhead 155/105
*water fall style, alternate on the rower

STRENGTH

Muscle snatch
2-2-2-2-2

High hang power snatch
2×2 @70%
Hang below knee power snatch
2×2 @75%
power snatch
4×2 @80%

Back Squat
8×4 @80%

Back extension
4×10 w/40+kg

Thursday
CLASS

EMOM x 20min
M1, 10 Deadlift @45%
M2, 10 Strict HSPU

WEIGHTLIFTING
Clean grip sots press
2-2-2-2-2

Clean from blocks
2×2 @70%, 4×2 @75%, 2×1 @80%

Front squat + jerk
2x[2+1] @70%, 2x[2+1] @75%, 4x[2+1] @80%

triple jump for max distance
5 attempts

Friday
CLASS

5-4-3-2-1-2-3-4-5
Muscle up
Squat snatch 185/125

GYMNASTIC STRENGTH
15min muscle up skills, f you don’t have them yet

15min handstand skills

Saturday
CLASS

AMRAP in 45 min
Row 1000m
20 Bench Press 135/95
10 Box Jump 40/30″

STRENGTH
contact pull + contact snatch
5x[1+1] ascending in weight

Snatch + snatch balance
5x[1+1] ascending in weight

Snatch
2×4 @ 70%, 2×3 @75%, 2×2 @80%, 2×1 @ 85%

Power Clean + front squat +jerk
2x[2+2+2] @70%, 4x[2+2+2] @75%

Back extension
4×10 w/40+kg

Sunday
CLASS

50-40-30-20-10
Wallball shots
10-8-6-4-2
KB Snatch per arm 1.5/1pood
5-4-3-2-1
Clean & Jerk (65,70,75,80,85%)
*scale KB snatch to american swings if you just cant get it, avoid the bruising

WEIGHTLIFTING
announced the day of

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