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CrossFit and Olympic Weightlifting Programming for the Week of September 4th, 2017

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Monday
CLASS

Deadlifts
3×5 @70%

10 Rounds (1:1)
15 Calorie Row
10 Strict HSPU
5 Jerks @60-65%

STRENGTH
Muscle Clean
2-2-2-2-2

contact clean , focus on straight up bar path + speed under the bar
3-3-3-3-3

Clean from blocks at knee
4×3 @75%, 2×2 @80%

Clean
2xwaves(1+1 @75,80,85,90%)

Med. Grip pull
4×3 @90%

Back Extension
3×10 w/barbell+
extra gymnastics strength
Strict Pull Up Ladder
For Time
1-10 Reps 
*Alternate in a team of 4 and complete the ladder and reps as quick as possible! 

extra work to be done at the y
With a partner for time
60 Calorie Ski Erg
60 Deadlifts @50%
60 Calorie Ski Erg
50 Deadlifts @55%
60 Calorie Ski Erg
40 Deadlifts @60%
60 Calorie Ski Erg
30 Deadlifts @65%
*Only one partner works at a time!

Tuesday
CLASS

In a team of 3
30 Calorie Row or Assault Bike (Each partner goes)
150 Front Squats 95/65#
30 Rope Climbs
150 Front Squats 95/65#
30 Calorie Assault Bike (Each partner goes)
*Partner 1 bikes 30 calories and then moves on to the squats as partner 2 bikes, when partner 2 is done they can help partner 1 with the squats while partner 3 bikes 30 calories.  Then with only one person working at a time complete the squats, rope climbs, and squats then move back onto the bike, but in reverse order.  If you biked last on the first one you are first on the second bike. 

WEIGHTLIFTING
Power Drop Snatch + Snatch Balance
5x[1+1] ascending in weight

contact snatch, focus on straight up bar path + speed under the bar
3-3-3-3-3

1/2 squat snatch
4×2 @75%, 2×2 @80%

snatch pull + snatch
2xwaves(1+1 @75,80,85,90%)

Front Squat
4×6 @70%, rise up fast

Clean + Jerk
5x[2+2] @75%

extra road to regionals
5 Rounds
90’ Handstand Walk (30’ increments)
60 Double Unders
30 GHD Sit Ups

Wednesday
CLASS

5 Rounds
10 Hang Power Cleans 155/105#
10 Bar Muscle Ups
*(1:1 Work:Rest each round)

*Rest 5 minutes

5 Rounds
20 Calorie Row
20 Benchpress 135/95#
(1:1 Work:Rest each round)

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

Jerk
2×2 @70%, 4×2 @75%

Hang Clean
2×2 @70%, 4×2 @75%

Strict Pull up
3xmax reps

Dips
3xmax reps

Thursday
CLASS

For time
50 Toes to Bar
35 HSPU
20 DB Squat Snatch 50/35

*Rest 5 minutes

20 DB Squat Snatch 50/35
35 HSPU
50 Toes to Bar

WEIGHTLIFTING
Muscle clean + Power jerk, fast snappy jerk
5x[1+2] ascending in weight

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

Jerk
3xwaves(1@65,70,75,80,85,90%)

Back Squat
4×3 @85%

Snatch
5×2 @75%

Strict toes to bar
5×3 X030

extra road to regionals
Team of 3…
Run 1 mile (Together)
150 Power Snatch 185/125#
Run 1 mile (Together)
*Run as a team at the same time, and then when you get to the barbell only one person works at a time! (50 reps each)

Friday
CLASS

A. E3MOM x 3 rounds
Clean + 3 Thruster @ 70% of 1RM C&J
15 Pull ups

B. AMRAP in 12 min
7 Burpees
14 Box Jump 24/20
21 Kettlebell Swings red/green

GYMNASTIC STRENGTH
strict muscle up transitions
3×5

peak a boo pull ups
3×5

hanging l-sit with chin over bar
3×0:20

banded rotator cuff drills

Barbell Club @ 5:30pm

Saturday
CLASS

A. 15 min EMOM
M1, Row 15/10 cal
M2, 5 Snatch @ 70%
M3, 5 Muscle Up

B. Cash out…
4 SETS
20 Bicep Curls (10 each arm)
50 Banded Tricep extensions 
15 Delt Raises (light, all the way overhead until backs of plates touch together) (5, 10 or 15# plates)
*Some good ol’ bodybuilding to finish you off

STRENGTH
Muscle Snatch + OHS
5x[2+2] ascending in weight

Snatch
2×2 @70%, 2×2 @75%, 2×2 @80%, 5×1 @85%

Clean + Power Jerk
2x[1+2] @70%, 2x[1+2] @75%, 2x[1+2] @80%

Snatch Pull
4×3 @90%

Front Squat
6×2 @80%

GHD sit ups
3×25

Sunday
CLASS

A. For Max Load:
Push Press 10-9-8-7-6-5-4-3-2-1
Ring Row 10×10

B. For time:
150 Double Unders
100 walking lunge steps 95/65
150 Double Unders

WEIGHTLIFTING
announced the day of

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