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CrossFit and Strength Programming for the week of April 1

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Monday
CLASS

A. Back Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. AMRAP in 7 min
3-6-9-12-15…
devils press 50/35’s
toes to bar

STRENGTH
Snatch
2 x 2 @(75,80,85%)

Clean & Jerk
2 x 2 @(75,80,85%)

Clean Pull
4 x 2 @ 90%

Back Extension
3 x 8 AHAP

Tuesday
CLASS

A. E2MOM for 5 rounds
5 strict c2b pull ups + 20 ab mat sit ups + 5 bar muscle ups

B. AMRAP in 10 min
30 double unders
8 hang power cleans 135/95lbs

STRENGTH
Clean Waves (from high hang)
3 Waves or 3 Rounds 
60% x 3 reps (No dropping the bar)
65% x 2 reps (No dropping the bar)
70% x 1 rep
75% x 1 rep

Snatch
3×1 @(75,80,85%)

Deficit Snatch Pull
5×3 @120%

Wednesday
CLASS

A. Deadlift
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. For time:
30-20-10 kettlebell swing green/yellow
20-15-10 box jump 30/24″

STRENGTH
Snatch Waves (All from the high hang position!)
3 Waves or 3 Rounds 
60% x 3 reps (No dropping the bar)
65% x 2 reps (No dropping the bar)
70% x 1 rep
75% x 1 rep

Clean & Jerk
3×1 @(75,80,85%)

4 rounds of:
10 straight arm pulls
10 extensions
10 GH raises

Thursday
CLASS

A. 3 rounds for time:
10 power snatch 95/65
10 burpee over bar

B. max rep unbroken pull up
or 25 pull ups

C. Row 500m for time, x2

STRENGTH
Muscle snatch + snatch balance + sots press + snatch
1×1+1+1+1 @40,45,50,55,60

Snatch
1×2 @60,65,70% 5×2 @75%

Back Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Back Extension
3 x 8 AHAP

Friday
CLASS

For time:
50 double unders
30 clean and jerk 95/65
50 double unders
30 ketlebell swings red/green
50 double unders
30 DB clean and press 50/35’s
50 double unders
100 ab mat sit ups

STRENGTH
Muscle clean + high hang drop clean + jerk
1×1+1+2 @40,45,50,55,60,65%

Clean & Jerk
1×2 @65,70% 5×2 @75%

Medium grip pull
5×3 @100%

20x strict toes to bar

Saturday
CLASS

AMRAP (with a Partner) in 20 minutes
Buy In:
200 feet Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
10 devils press 50/35’s
7 Burpees
4 Ground to overhead 135/95
Partner B performs:
Max Wall Ball
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

STRENGTH

Muscle Snatch + Sots Press + Snatch Balance
1+1+1….AHAP (warm up)

Snatch
2×1 @65,70,75% 6×1 @80+%

Clean from blocks
2×2 @60,65,70, 75% 4×2 @80+%

Sunday
CLASS

A. Back Squat
5-5-5-3-3-3-2-2-2

B. “Fran”
21-15-9 reps for time:
Thruster 95/65
Pull up

STRENGTH
Muscle Clean + High Hang Clean + Clean
1+1+1….AHAP (warm up)

Clean
2×1 @65,70,75% 6×1 @80+%

Snatch from blocks
2×2 @60,65,70, 75% 4×2 @80+%

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