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CrossFit and Olympic Weightlifting Programming for the week of September 24 2017

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Monday
ALL LEVELS

15 min to establish a 1RM Thruster for today
rest 3 min
Every 4 min on the min for 5 rounds (20 min)
7 Thrusters @ 65% of today 1 RM
75 Double Unders
5 Bar muscle ups

STRENGTH

Back Squats
4 x 6 Reps @ 70%

EMOM x 10 minutes
5 Power Clean and Jerk @60-65%
* working on tng barbell cycling

EMOM x 10 minutes
5 Power Snatches @ 50-55%
* working on tng barbell cycling

Tuesday
ALL LEVELS

For Time
75 Wallball 20/14
21 Toe to bar
50 Wallball
15 Toe to bar
25 Wallball
9 Toe to bar

WEIGHTLIFTING
Testing Clean and Jerk today
focus on barbell warm up, mooth bar path and snappy catch

Muscle clean + Jerk, prepare your jerk timing
5x[1+1] ascending in weight

Clean & Jerk
1×70%, 1×75%, 1×80%, 1×85%, 1×90%, 3×1 @95%

Clean Pull
4×3 @90%

Wednesday
ALL LEVELS

30 Power Cleans 135/95#
30 Calorie Row
*Rest 3 minutes
20 Power Cleans 135/95#
20 Calorie Row
*Rest 2 minutes
10 Power Cleans 135/95#
10 Calorie Row
*This is going to get tough, push through!!

STRENGTH
Find 1RM Weighted Strict Pull Up

Every 90 seconds start a new set:
10 x 3 Reps Weighted Strict Pull Up (50% of 1RM Weight)

Strict Handstand Push Up Drop Sets!
3 Sets of:
3 Strict HSPU at Deficit
3 Strict HSPU at smaller Deficit
3 Strict HSPU at smaller Deficit
3 Strict HSPU at smaller Deficit
Max Reps Strict HSPU NO Deficit
*Rest as needed between sets.
*scale reps at each height

Back Squats
5 x 5 Reps @ 75%

Thursday
ALL LEVELS
“Jason”
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

WEIGHTLIFTING

Testing Snatch today
focus on barbell warm up, mooth bar path and snappy catch

Snatch Balance
1-11-1-1… untill you feel ready to PR your snatch

Snatch
1×70%, 1×75%, 1×80%, 1×85%, 1×90%, 3×1 @95%

Snatch Pull
5×3 @90%

Back Extension
3×10 w/20+kg(loaded barbell)

Friday
ALL LEVELS

7 rounds of:
7 Front Squats 135/95lbs
7 Shouldr to Overhead 135/95lbs
* Every time the bar is dropped Perform 7 Bar Facing Burpees *

STRENGTH

Back Squats
6 x 4 Reps @80%

EMOM x 10 minutes
3 Power Cleans 70%
10 Push Ups
*Do both of these movements in the same minute!

3 Sets 
Max Reps bodyweight bench press
20 Dumbell Curls (10 Each arm)

Saturday
ALL LEVELS

A. Head to head battles
two opponents face of taking turns performing reps, add 1 rep each turn until one person fails
continue for 5 minutes.
*When one person fails they perform AMRAP on their next turn

1-2-3-4-5-6-7-8…..
Hang Cleans 135/95lbs

1-2-3-4-5-6-7-8…..
Pull ups

1-2-3-4-5-6-7-8…..
Wallball shots

1-2-3-4-5-6-7-8…..
Toes to Bar

B. Rowing intervals
10 x 300 w/ 1:1 or work:rest

WEIGHTLIFTING

Power Clean
2×4 @70%, 4×3 @75%, 2×2 @80%

Squat+Power Jerk
2x[3+3] @70%, 4x[2+2] @75%

Snatch
2×4 @70%, 4×3 @75%, 2×2 @80%

Med. Grip pull
4×3 @80%

Sunday
ALL LEVELS

A. For time:
30 Snatch 75/55lbs
30 F. rack Lunge 75/55lbs
3 Burpee EMOM

B. 5 rounds for time
30 Double unders
10 Push Press 95/65lbs

WEIGHTLIFTING

announced the day of

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