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CrossFit and Olympic Weightlifting Programming

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Monday
CLASS

Open wod
AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans 135/95 lb.
20 muscle-ups

STRENGTH
Back Squats
7×3 @85%

5 Sets (Not for time, rest after each set)
10 Weighted Chin Ups (underhand grip)
10 Strict Handstand Push Ups (As fast as possible)
*These should be done in one set each.

partner assisted pull ups if you need scaling

Tuesday
CLASS

A. For time:
30 Burpee
20 Russian Kettlebell Swings 2/1.5
25 Burpee
25 KBS
20 Burpee
30 KBS
15 Burpee
35 KBS
10 Burpee
40 KBS
5 Burpee
45 KBS

B. 2 sets
15 Glute Ham Raises
10 Strict Toes to Bar (slow and controlled)

WEIGHTLIFTING
Clean & Jerk
3 x 1 @(75,80,85,90%)

Hang Clean
4 x 3 @ 75%

Jerk
4 x 2 @ 75%

Wednesday
CLASS

5 Rounds for time
20 Wall Ball
15 Pull Ups
50 Double Unders
25 Push Ups

STRENGTH
Back Squat
8×2 @90%

3 Rounds not for time
25 Hip Extensions
25 V-Ups

Thursday
CLASS

For time:
10 bench press 155/105
15 ghd sit ups
max rep unbroken thrusters 95/65

repeat until you reach 100 thrusters

WEIGHTLIFTING
Snatch
3 x 1 @(75,80,85,90%)

Hang Snatch
4 x 3 @ 75%

Snatch Pull
4 x 3 @ 90%

Friday
CLASS

For total time
50 Calorie Row
30 Burpee Box Jump Overs 24/20”
*Rest 90 seconds
40 Calorie Row
20 Burpee Box Jump Overs 24/20”
*Rest 90 seconds
30 Calorie Row
10 Burpee Box Jump Overs 24/20”
*try to be almost recovered before starting the next set, extra rest will increase the intensity of your next round.

STRENGTH
Front Squats
9×1 @95%

Assault Bike
8 x 0:30 max cal assault bike, rest 2:00

Saturday
CLASS

A. 6min AMRAP
1 Snatch @ 80%
3 Bar Muscle Up

rest

B. 7min AMRAP
3 Hang Clean & Jerk (same weight)
6 Pistol Squats

rest

8 Min AMRAP
6 DeadLift (same Weight)
12 Step Up 3/2pood, 24/20″

WEIGHTLIFTING
Snatch
3 x 1 @(75,80,85,90%)

Clean & Jerk
3 x 1 @(75,80,85,90%)

Clean Pull
4 x 2 @ 90%

Sunday
CLASS

A. E2MOM for 5 rounds
10 C2B Pull up

B. For time:
20 Wallball
1 Ring Dip
18 Wallball
2 Ring Dip
16 Wallball
3 Ring Dip
……. . . .
2 Wallball
10 Ring Dip

WEIGHTLIFTING
announced the day of

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